Unlock Your Fastest 5K in 9 Weeks

A flexible, science‑based skeleton plan that adapts to your schedule and gets you race‑ready.

Buy Now How it Works

Instant access • Works with Intervals.icu • Secure Stripe checkout

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4 days / week*

Adjust up or down to fit your routine.

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9 weeks

Jump in late or extend with extra weeks.

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Science‑led

VO₂max + race‑specific sessions.

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Quality > Quantity

Hard sessions cushioned by easy volume.

*Skeleton = flexible framework you tailor to your current weekly load.

How the Plan Works

Week 1 — Foundation

Introduce speed & VO₂ work (e.g., 10×200m, 3×1 mile).
No strict paces yet—learn the interval rhythm and recoveries.

Weeks 2–4 — Building

Progress 200 / 400 / 800 / 1K intervals + longer weekend workouts.
Goal: handle race‑pace under fatigue and sharpen mechanics.
Short on time (5 weeks total)? You can skip to Intensification.

Mid‑Plan Time Trial

3K or 5K TT to check progress and adjust intensity/recovery.
Optional baseline TT at the start to measure improvements.

Weeks 5–7 — Intensification

Intervals get longer, recoveries get shorter (e.g., 400s → 800s → 1K).
Aerobic interval boosters every two weeks (extensive, not taxing).

Week 8-9 — Peak & Taper

Final 3K TT to sharpen. Aim to hit or slightly beat goal pace.
Reduce volume to arrive fresh for race day.

Why This Works

Race‑specific: Sessions bias the back‑end of the 5K where athletes fade.
Customizable: Skip or repeat weeks based on how much time you have.
Load‑aware: Calibrate by hours per week not just km/mi to protect quality.
Simple spacing: Keep at least one easy day between quality sessions.

Start the Plan

Pacing Strategy

Use your 3K TT average pace or the pace from your last long rep (≥1K) as your opening 1K on race day. Adjust using recent workout data.

Extending Beyond 9 Weeks?

Add 1–2 extra weeks of 10×200m and repeat Week 1.
Bridge session: 2×1 mile then 4×400m.

FAQs

How many days should I run?

Four is the base template. Add easy aerobic runs if you tolerate more. Maintain separation between hard workouts.

What if I’m coming off a marathon block?

Keep overall hours/week slightly lower than your marathon/half cycle. The quality sessions are demanding—protect them.

Which platforms does it work with?

Works with Intervals.icu. You can mirror sessions or import your preferred workout format. For the TrainingPeaks plan, click HERE.

Ready to Run a PB?

Purchase now and get immediate access to the full 9‑week skeleton plan, workout notes, and pacing guidance.

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