5K Road/Track Race - 15:00-16:00 - Written by Jordan Gusman

Plan Length: 8 Weeks

This is a generic 8 week training plan written for anyone trying to run between 15:00 and 16:00 for 5km, on road or track, by the end of the program.

The plan assumes that you have been training for at least a month prior to start, and have run at least 5 days a week during that period.

This program consists of two workouts, a long run and 3 supplementary easy runs per week. The longest run you will complete is a 12 mile Sunday run on the 6th week of the program, before beginning to taper into the target race.

Program written by Goose.

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Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Run - Easy 5mi run

Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet

Planned: 5.0 mi

Run - 15min tempo run

10-15minute jog warm up. Afterwards, complete any drills, stretching and strides that you feel necessary.

Now run 15minutes at threshold pace. This is the pace that you can hold for around about an hour.

Afterwards, run 10-15min cool down jog

Planned: 45:00

Run - Easy 6mi run

Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet

Planned: 6.0 mi

Run - Easy 4mi run

Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet

Planned: 4.0 mi

Run - 5 x 1km

10 - 15min warm up jog + strides, drills, stretching

5 x 1km at roughly 10km pace. Start off a little slower and finish the last rep a little faster. Take 90seconds recovery between reps.

10-15min cool down jog

Planned: 1:00:00

Rest Day - Rest Day

Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration

Run - Easy paced long run

The goal of this run isn’t to run as fast as you can, it is to cover the distance and get the mileage in the legs. You should be running at a pace comfortable enough for you to hold conversation. I would suggest around 7:30-7:45 per mile to begin with and work down from there. If you are feeling tired, slower is fine too.

Planned: 7.0 mi


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Other 5K & 10K Road/Track Plans

Plan Name # Weeks  
10K Road/Track Race - 30:00 - Written by Reed Fischer 8 weeks Preview
10K Road/Track Race - 35:00-40:00 - Written by Joan Hunter 4 weeks Preview
10K Road/Track Race - 40:00 - Written by Christine Thorn 8 weeks Preview
10K Road/Track Race - Sub 31:00 - Written by Brogan Austin 12 weeks Preview
10k Road/Track Race - Sub 35:00 - Written by Connor Winter 8 weeks Preview
10K Road/Track Race - Sub 35:00 - Written by Jordan Gusman 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Aaron Templeton 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Joey Berriatua 8 weeks Preview
10k Road/Track race- Sub 40:00 - Written by Jamaine Coleman 12 weeks Preview
5K Road/Track Plan - 30:00 - Written by Aaron Templeton 8 weeks Preview
5K Road/Track Race - 17:00-18:00 - Written by Jeff Thies 12 weeks Preview
5k Road/Track Race - 14:00-15:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Aaron Templeton 12 weeks Preview
5K Road/Track Race - 16:00-17:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 16:00-17:00 - Written by Drew Hunter 8 weeks Preview
5K Road/Track Race - 18:00-19:00 - Written by Jeff Thies 12 weeks Preview
5K Road/Track Race - 20:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - 25 min - Written by Cameron Griffith 8 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 4 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 25:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 25:00-30:00 - Written by Joan Hunter 4 weeks Preview
5k Road/Track Race - 35:00 - Written by Sydney Gidabuday 12 weeks Preview
5k Road/Track Race - 40:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - Sub 35:00 - Written by Brian Barraza 8 weeks Preview
5k Road/Track Race -17:00-18:00 by Jamaine Coleman 8 weeks Preview
5k Road/Track Race- 18:00-19:00 - Written by Joey Berriatua 8 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 12 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 8 weeks Preview
Couch to 5K Training Plan - Written by Cameron Griffith 4 weeks Preview

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