8-Week 5K Improvement Plan Sharpen your speed. Boost your endurance. Chase your next 5K PB. If you’ve been running consistently but want to take your performance to the next level, this plan is for you. Designed by an Athletics Australia-accredited running coach, this 8-week program blends speed, endurance, and race-pace conditioning to help you run faster and stronger over 5K. Each week includes structured workouts that target the key systems needed for improvement — from intervals and ...