Eight weeks to your best 5K — whether it's your first or your fastest.
A compact 8-week 5K build with three to four runs a week: short intervals to sharpen leg speed, tempo work to lift your threshold, easy days to recover, and a tapered race week. Pace targets on every session so you're never guessing.
New runners aiming for a confident first 5K, or experienced runners chasing a PR on a short, focused block.
- ✓8 weeks of structured runs (3–4/week)
- ✓Pace targets on every workout
- ✓Intervals, tempo, easy aerobic, and long runs
- ✓Race-week sharpening and pacing plan
- ✓Strides and warm-up routines
Built on the method of Breno Melo.
Want weekly feedback and race-day strategy? Apply for 1:1 coaching instead.
What a typical week looks like.
Rest or 30–40 min easy shakeout + mobility
Quality session — intervals at threshold/VO2 with full warm-up and cool-down
Easy aerobic run, conversational pace
Tempo or race-pace work + strides
Rest or easy cross-training + core
Long run with structured pace segments
Easy recovery run or full rest + strength
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · 5K · 8 weeks · 3–4h/week