Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!
See the full list of plans

5k Training Plan

8 Week Threshold Plan

Non warm up and cool down version

Sign In or Register to add this to your Fetch training planner.
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Strides
5mi
1km warm up, 6 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace, but mix in 6 x 0.20km strides. Cadence 185bpm.
Threshold
7.8mi
1km warm up, 6 x (800m zone 2 (aerobic endurance), 800m zone 4 (threshold)), 1km zone 2 (aerobic endurance), 1km cool down. The goal of this workout is to run above threshold for 6 x 800 meters. Cadence 182bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Progressive
8.1mi
1km warm up, 5k zone 2 (Aerobic Endurance), 3k zone 3 (Aerobic Power), 3k zone 4 (Threshold), 1km cool down. Cadences 170bpm, 176bpm, 181bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
Week 2
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Threshold
7.5mi
1km warm up 1.5km zone 2 (aerobic endurance) 5 x (1km zone 4 (threshold) 400m zone 1 (recovery)) 1.5km zone 2 (aerobic endurance) 1km cool down. Cadence 181bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Tempo
7.5mi
1km warm up 10k zone 3 tempo (aerobic power) 1km cool down. Cadence 176bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
Week 3
Strides
6.2mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Threshold
9.2mi
1km warm up, 1km zone 2 (aerobic endurance), 8 x (800m zone 4 (threshold), 400m zone 1 (recovery), 1.6km zone 2 (aerobic endurance), 1km cool down. Goal is 8 x 800 threshold, with 400m recovery. Cadence 181bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Strides
6.2mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Threshold
9.9mi
1km warm up, 1km zone 2 (aerobic endurance), 5k zone 4 (threshold), 1.5k zone 2 (aerobic endurance), 5k zone 4 (threshold), 1.5k zone 2 (aerobic endurance), 1km col down. Cadence 181bpm.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Week 4
Tempo
7.5mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (2k zone 3 aerobic power), 2km zone 2 (aerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm.
Threshold
7.5mi
1km warm up, 1.5km zone 2 (aerobic endurance), 3 x (1.5k zone 4 (threshold), 800m zone 2 (aerobic endurance)), 1.5km zone 2 (aerobic endurance), 1km cool down. Cadence 181bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Threshold
10.3mi
1km warm up, 1km zone 2 (aerobic endurance), 3 x (1.5k zone 4 (threshold), 3km zone 2 (aerobic endurance)), 1km cool down. Cadence 181bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Week 5
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Strides
6.8mi
1km warm up 8 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Easy
7.5mi
Light 10k aerobic endurance run. 1km warm up, 10km zone 2 (aerobic endurance), 1km cool down.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Week 6
Strides
8.1mi
1km warm up 10 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. The goal is to run at aerobic endurance pace but mix in 10 x 0.20km strides. Cadence 185bpm.
Threshold
6.3mi
1km warm up, 1.6km zone 2, 1.6k zone 4 (threshold), 2 min rec, 1.2k zone 4 (threshold), 2 min rec, 0.8k zone 4 (threshold), 2 min rec, 0.4k zone 5 (anerobic power), 1 min rec, 1.6k zone 4 (threshold), 1 min rec, 1km cool down. Cadence 181bpm, 183bpm.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Strides
6.8mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)) 1km zone 2 (aerobic endurance) 1km cool down. The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Tempo
9.9mi
1km warm up, 1km zone 2 (aerobic endurance), 12k zone 3 tempo (aerobic power), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm.
Threshold
6.5mi
1km warm up, 1km zone 2 (aerobic endurance), 8 x (400m a fraction above threshold, 400m zone (aerobic endurance), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 182bpm
Week 7
Threshold
9.3mi
1km warm up, 1km zone 2 (aerobic endurance), 10 x (800m zone 4 threshold, 400m zone 2 (aerobic endurance), 1km cool down. Cadence 181bpm
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Tempo
7.5mi
1km warm up, 10k zone 3 tempo (aerobic power), 1km cool down. Cadence 176bpm.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Progressive
10.2mi
1km warm up, 1.6km zone 2 (aerobic endurance), 8 x 1.6k progressive repeats of (0.4 zone 2 (aerobic endurance), 0.4 zone 3 (aerobic power), 0.4 zone 4 (threshold), 0.4 zone 5 (anaerobic endurance), 1km cool down. Cadences 168bpm 176bpm 181bpm 183bpm.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Week 8
Intervals
8.7mi
1km warm up, 1.2km zone 2 (aerobic endurance), 12 x (400m zone 5 (anaerobic endurance), 400m zone 2 (aerobic endurance)). 1.2km zone 2 (aerobic endurance), 1km cool down. Cadence 183bpm.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Tempo
6.2mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (1.5km zone 3 (aerobic power), 1.5km zone 4 (threshold)), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm and 181bpm.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Threshold
11.2mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (6.5km zone 4 (threshold), 1km zone 2 (aerobic endurance)), 1km cool down. Cadence 181bpm.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Week 9
Time Trial
3.1mi
Give yourself two clear days from training and then go for a 5km run. Ideally a race but at the very least a time trial. Do not forget to warm up and cool down properly.
Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,253 Fetchies!
Already a Fetchie? Sign in here