Running · 5 km

8 Week 5 km Speed: Run (Intermediate)

8 weeksIntermediatePace based4:08 h/wk

What your week looks like

Real data from the plan in TrainingPeaks, not an example.

5 Run sessions 4:08 h/wk longest 1:30 h

2 Rest days

You already train regularly and want structure. The plan assumes an established aerobic base.
You can fit 5 sessions a week, around 4:08 h in an average week.
The longest session in the plan is 1:30 h — you need one day with that much room in it.
You have 8 weeks before your goal. If you have fewer, pick a shorter plan.
You train by pace, with a GPS watch.

Polarized 80/20 distribution: most of the volume at low, controlled intensity, and a small — but well-placed — share at high intensity. The same methodology we use with our 1-1 coached athletes.
Load progresses in blocks, with recovery weeks to absorb the work. It isn't a linear pile-up of kilometres.
The plan runs on training zones: if yours are current, apply the plan and start. If not, the setup call gets them right before week 1. Email support covers which plan to choose, how to apply it, and any session that won't sync.

This one is 8 weeks, intermediate level, pace based. If that is not you:

8 wks · Beginner

4×/wk3:08 h/wklongest 1:30 h

US$ 39.99

8 wks · Advanced

7×/wk6:22 h/wklongest 2 h

US$ 39.99

12 wks · Intermediate

5×/wk4:23 h/wklongest 1:40 h

US$ 49.99

Every session syncs to your watch or head unit — Garmin, Polar, Wahoo, Suunto and others — as a structured workout, with the intervals and zones already loaded.
You follow the plan from the TrainingPeaks app: today's session, the notes on each workout, and the full calendar.
You pick the start date when you apply it, and the calendar arranges itself.
The plan is re-usable: apply it again as many times as you like, at no extra cost.
Unlimited email support, free. If something doesn't add up, write to us.

Tell us your goal, your race date and how many days a week you can train. We'll tell you which plan fits — or if none of these is the right one.

We reply within 24 hours.

US$ 39.99 one-time

Takes you to TrainingPeaks to complete your purchase securely.