5000 Meter Training Plans
The 5K is one of the most popular events for community races, where reasonably fit folks routinely stroll through in 25 minutes. For the competitive scene, however, we want to see men get down to about 13:15 and women get well under 15:00. That 10-12 minute gap, just in 3.1 short miles, is pretty significant. We’ll address some of the reasons for the disparity.
Introduction
A good 5K runner has most likely put in some high quality running miles. The excellent baseball player, basketball player, and football player may feel completely out of place in the event. It is a longer event and the runner must be able to maintain an impressive pace without building up acids in the muscles - we’ll talk about that shortly.
The Science of the 5000m
Anaerobic Energy System
The Anaerobic Energy System may be sub-divided into the following systems:
Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Important to long sprinters, such as 200, 400, and 800m runners. Plays a role in 100m success as well.
Anaerobic Alactic - no oxygen, effective for about 8 seconds. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint.
Aerobic Energy System
At 92% aerobic, the 5000m is arguably a different sport than running the 400, 200, or 100m sprints.
The Aerobic Energy System is not technically sub-divided, but understanding it can be challenging because of the strength component that has a vote in the body’s ability to perform at aerobic distances.
For many of us, our aerobic energy system can outperform our body’s muscle strength and ability to keep running. Your weakest muscle, tendon, or ligament may falter well before your aerobic energy system does in a longer race.
Example: Don’t run for 1 year. Swim 1 hour per day to stay aerobically strong. Then, run a 20 mile hilly course at a good pace. Your legs will be decimated and sore for several days. You may be unable to walk and may end up injured. If we concluded that your aerobic system is the problem, we are wrong. You lack the strength for the activity... that just happens to be aerobic in nature.
Note: This tricky relationship between a muscle’s repeatable strength (muscle power & endurance), and the body’s aerobic capabilities, influences our (CTCs) training approach for our athletes. When I see a high mileage 5K or 10K runner who has a poor mile time (not a good racing range for that athlete), a red flag goes up in my mind.
Faster runners - at EVERY race distance - master the combination of more strides per second and / or more meters per stride… winning is determined by that simple relationship - even in the marathon. It takes muscle strength to improve either of those variables.
Therefore, we will attempt to deconstruct the high mileage 5K runner with a poor mile time. We must go back and address the athlete’s ability to sustain a powerful stride.
If that runner has been running high mileage for 4-6 years, they are rarely going to close the performance gap by adding another 5-10 miles per week to their training load… if they are struggling with the prerequisite speed and power attributes.
True, it takes about 7 years to adequately develop the aerobic system.
The “deconstructing” approach that we do may eventually prove to be nonsense and I’ll lose our athlete’s confidence and business. It influences our training doctrine, however, because I suspect that too many collegiate athletes bail on the shorter distances and go too far / too quickly into volume and aerobic development. It’s a matter of survival and staying on the team. If you are a competitive-minded 4:22 Mile guy / 5:01 Mile gal on a team with a few 4:08 / 4:44 people, you are going to be tempted to head (prematurely) in the direction of the 5K and 10K.
The best thing for your long term 10K development, in my opinion, would be for you to lose badly in the Mile for four years as you drop your time down to 4:04 / 4:44 and 1:50 / 2:07 in the 800, while gradually building up your volume. You can still be a high mileage miler (not 10K high)… just means you are dedicating / shifting an extra 3-4% of your entire mileage-range toward the faster end of the spectrum.
And, as Cerutty required of his Olympic distance athletes, “Lift very heavy objects over your head on a regular basis” (my recollection of his statement).
The next question progresses to, “What is fast enough.. for an athlete to switch to primarily10K based goals?”
Is your goal to run on a college team for 4 years and not necessarily reach your best? If yes, do whatever you want and there is nothing wrong with that approach.
If your goal is to reach your top ability by about age 25… then, consider developing the faster speed ranges early on.
For a pro, I want to see about a 3:55 mile for men, or a 4:25 mile for women before we abandon the mile development efforts in favor of 10K specific endurance work. Look at Olympic finalists and their performance ranges. If you are the type of runner who can reach those mile times on aerobic strength alone, then cool. Just get there.
With our “deconstruction,” we slightly shift the intensity of the entire training program about 3-4%. That number may not sound like much, but it is a decent difference in the way a training program looks throughout the year.
From the Mile to the Marathon, the faster runners win because of an effective combination of muscle power AND aerobic capabilities.
Scientists and accomplished coaches have quantified / estimated that high achieving 5K runners use the following energy system distribution to excel:
92% aerobic,
8% anaerobic glycolytic, and
near 0% anaerobic alactic energy
These are good estimates.
The 800m was estimated to be 50% aerobic, the Mile is estimated to be 70% aerobic, and now the 5000m is estimated to be about 92% aerobic.
The extra 42% input of the aerobic energy system calls for a significantly different looking training plan.
Testing:
5K Runners should be able to perform the 30m Fly, 600m sprint, 3000m test, and 30K time trial.
The 30K is the longest run we do - once per month, and not during the competitive part of the season. It is done at a hard effort, but not a max effort. We start slightly slower than pace for the first 5K, then progressively get faster every 5K.
3000m Test is done every 2-3 months. 99% effort is okay, just run a hard effort.
600m sprint is done about 7 times per year.
30m Fly is done 20+ times per year. It is part of our Stride routine for our 5K folks.
The Extras: 5K runners are going to spend enough time in the weight room to stay healthy and fit. A lean and powerful build is required. These runners are going to excel when they are very lightweight.
5K runners should be competent enough in the weight room, just to make sure they have exhausted every opportunity for improvement. Develop an understanding about Drills, Core Work, and Weight Training. It can take about two years of consistent work to manage all of these disciplines - I encourage coaches and younger athletes to take the time to teach / learn while in high school.
Types of 5K Runners
Most successful 5K runners are going to have respectable mile times as well. They can excel in the 10K, but are likely spending a little more time staying fast - so they can compete at the end of a tactical 5K race. The 92% aerobic nature of the 5K cannot be dismissed lightly. You must be putting in solid mileage in order to succeed.
Volume Recommendations
To me, VOLUME is the amount of mileage, or time running, that is needed to make most runners highly successful in the event. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. I include warm-up routines as mileage.
High School 5K: 5K is predominantly a cross country or community race distance for the vast majority of HS runners.
The excellent HS runners are going to excel in the 3200 and mile as well. It is pretty much the same people, so my mileage recommendations are the same as I listed for milers. These athletes will often be averaging 40-65 miles per week, 46 weeks of the year. That means, you can expect to see some hit their highest mileage weeks in the 70-90 range.
A small percentage will excel at the 35-40 mile per week average.
College 5K: These athletes likely excel in cross country. Like the pros, the top NCAA XC runners are likely very good milers as well. It becomes a question of picking what events to pursue. Ed Cheserek was a good example: He had a legitimate shot at an NCAA Championship in every event from the 1500 - 10000. Again, that next-level 5K / 10K aerobic power and ability is likely going to carry someone to success in several collegiate events.
Many college 5K runners are going to quickly get to 70 miles per week, most weeks. They’ll often experiment up into the 90s and lows 100s to see the impact. Some schools are hitting 110-120 miles in a week for a few weeks per year (juniors and seniors). These athletes are likely very good runners… maybe not champions - but good.
Intensity Types
To me, INTENSITY refers to the types of paces an athlete runs during their training week, the percentage of volume run at those different paces, and the amount of recovery / easy running provided. I’ll also refer to this idea as Training Density (my term).
Types of Paces: Athletes and coaches do not need to refer to these paces by any proper name, but the vast majority of competitors experiment and figure out ways to become fit by working with these speeds:
Maximum Velocity - 100m Race Pace: The athlete’s top speed, as measured around the 40-55m mark of a 100 meter sprint. We often measure it with a Flying 30 Sprint. We test and care about Maximum Velocity because it is a measurement of running explosiveness, mobility, and fitness. We use the Flying 30 several times per year (20+) in short speed workouts or stride sessions for 5K runners.
200m - 500m Race Paces: These paces are rarely used in racing or training for a 5K runner. You may see a couple workouts near peaking time that include some fast 300s. The race is 92% aerobic - too much of these paces will damage the aerobic system.
600m Race Paces: We test the 600m a few times per season, but we do not train at this pace often.
800m - 1600m Race Paces: Used in training for 200m & 400m repeats or similar work. Used regularly with Strides.
Read High Performance Training (Bowerman), Winning Running (Coe), Athletics (Wells Cerutty), and Better Training for Distance Runners (Martin / Coe) to broaden your understanding of strength and speed development at the Olympic level.
Strides: Strides are fast runs at short distances that many athletes do multiple times per week - usually during warm-ups or at the end of a workout. Strides are helpful to support the development of neuromuscular coordination. Strides also build leg strength over months and years. Here is how we assign and define strides.
Vo2Max Pace: Very important for the 5K runner. Measurement / reflection of Aerobic Power. It is a range of work that most coaches dial in between an 8-15 minute race pace ability. We implement these workouts, in a tough session, about 30 times per year. We implement these workouts in an easier fashion about 15 more times per year. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. Start with VO2Max #1, then read #2, then read #3.
Lactate Threshold: Very important for the 5K runner. Also called Anaerobic Threshold. Also called a Tempo Run. This finicky pace represents the exact tipping point (OBLA / Deflection Point) on a run where the body is just able to keep up metabolically. The pace is about 45-60 minute race pace (15K race pace, maybe slower) work for 20-30 minutes. We do this work about 46 weeks per year. The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. We have three EXCELLENT ARTICLES that address workouts at this pace. Start with Lactate Threshold #1, then read #2, then read #3.
Read Daniels’ Running Formula (Daniels) and Road to the Top (Vigil) to expand your understanding of aerobic development at an Olympic level.
Moderate - Harder Aerobic Runs: These paces are all slower than Lactate Threshold Pace. The paces are not difficult… until you try to sustain them for 50-120 minutes. The weekly Long Run may fall into this category. An extra 4 miles at the end of a workout may fit the description as well.
Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. It is a basic aerobic development run that an athlete could do for “days” aerobically, if only the muscles could function that long and the glucose and fatty energy sources remained effective. This run proves beneficial for most athletes to raise aerobic system / endurance attributes. The runs should be a minimum of about 45 minutes, but the 5K runner will often hit these paces for 60+ minutes.
It is very important to have these EASY days to help the body recover and strengthen.
Read Highly Intelligent Training (Livingstone), No Bugles, No Drums (Snell), or Running to the Top (Lydiard) to expand your understanding of aerobic development at an Olympic level.
Weekly Schedule
An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work. We often use a 14 day schedule. Here is what a sample schedule may look like.
Measurement of Effort
We can measure intensity by the pace of the run, heartbeats per minute, lactic acid present in the blood, or rated / relative perceived effort. The methods are not exact and not applicable to all runners. This is likely why some runners excel when they change training programs or coaches.
Pace (Race Paces) Intensity: Discussed above.
Heartbeats per Minute (BPM): Explore the concepts here.
“Lactic Acid” Present in Blood (not a completely accurate term): Explore the concepts here.
Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here.
Approach to Training
Training Seasons: I am assuming 2 x 6 months training periods per year. I am okay if one block gets shortened to 16 weeks. This approach does not work for colleges, where 5K runners often compete in XC League Championships in late October, Indoor League Championships in late February, and then for Outdoor Leagues in early May.
On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume.
This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season.
Here is the macro view of a 6-month (or 26 weeks) training period
Supplements & Nutrition: Understand the USADA / WADA requirements – study all parts of the website if you are an inspiring pro. There is a helpful information on the website that addresses nutrition as well. I recommend the book, Racing Weight (Fitzgerald) as a starting point – good book about body composition and nutrition.
Weeks 1-2: Athlete off. May only run 2-3 times per week with some cross training. Visit family and friends, vacation, etc..
Weeks 3-9: 7 weeks of general fitness and mileage. Prepare the body and nervous system for the challenging work in later weeks.
High mileage and very few acid-building activities. You are growing your heart, capillaries, and improving mitochondria performance.
2 EASY speed sessions per week (out of 12-13 sessions per week). These are lower volume and / or higher rest sessions. The athlete should not leave the session miserable. RPE of 5-7. You are not looking for massive acid build-up during this part of the season.
Max Velocity Work: This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. Very close to full speed. Full recovery between each. I tell 5K runners, “1 step shy of full speed - 98.5%.” A sprinter may have to deal with the increase risk of a hamstring injury - nature of the work of having to perform at full speeds. I don’t want to lose a miler because we tore a hamstring. Make sure you do a thorough sprinter’s warm-up to help detect injuries.
Another “speed” session may be 5 x 600 w/ 2:00 rest. Pace may be 8 seconds PER LAP slower than mile race pace during these weeks. This may not be done in early weeks if the athlete needs a break. Either way, it is not meant to be mentally or physically taxing. Some athletes can remain stress free with a 1:30 rest or less. Just keep the acid and mental stress down.
I like to find a Half Marathon during this period. The athlete runs it hard, but does not max out - just fast.
Another speed session could involve short hills, 8-10 second hills, at high speed (not max, 98.5%) with a good walking rest.
Weekly Anaerobic Threshold run of 20 minutes minimum. Our athletes are closer to 5 x 2000m repeats with a 50 second rest. We start the season at 20K race pace, and gradually get closer to 15K race pace. We bounce around on this workout, depending on altitude. 5 x 2000 at 15K race pace at altitude can be a real kick in the pants if you are trying to keep the intensity down.
Give a little attention to some VO2 pace work. Low volume. RPE 5. 4 x 800 at 5K race pace for example. 1:1 rest.
Long Run (Press the last half): I prefer a moderately challenging long run with a secondary long run that is easy (Sunday and Wednesday, for example). We also have very EASY days. I just don’t prefer that the long run is that easy. Our first 5K is always slower than the goal pace for the run. We don’t want athletes getting stuck / miserable 12 miles from home on a bad day.
I would prefer a challenging 16-19 miler, for example. Then, we have two very easy days on our weekly schedule. We time a monthly 30K for most of the year for the athletes that can handle it - high effort, but definitely not max effort.
You could enter a low-key marathon for your 30K time trial. Run well, not max, and drop out at 30K. This can be a fun way to do it and you can do the same race annually. It may be polite to let some folks know you are dropping out - especially if you are likely going to be a leader.
We also have Long Run #2 during the week for Weeks 1-12. This is about 5K shorter than the long run, and run a little slower.
Significant cross-training and weights: high volumes of sets and reps and lower weights. Add some bodyweight exercises at the end of workouts, about 3 times per week. These will be done for all 26 weeks.
We prefer a few 10-12K EASY days, with a 45 minute bike, immediately following the run. We want to keep the HR in the training zone for 80-90 minutes straight.
Quality weekly sessions dedicated to Drills and technique. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. These routines focus on mechanics and mobility.
Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work
Max Velocity Days continue
This is the aerobic development window where heavier VO2 pace work is going to be most valuable. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now.
Start at 5K pace and gradually get down to 3K pace work by Week 19. 8 x 800s, 6 x 1000s, or 10 x 600s (occasionally or at altitude), are examples with 1:1 rest. We are usually about 10-15 seconds under 1:1 rest.
By Week 21, these workouts should be pretty demanding. By Week 18, we also negative split the last 3 reps. If your goals is a 2:20 800, for example, we’ll run a 1:13 and then a 67. It’s a subtle reminder to dig deep and run well when your race starts to fall apart. The final rep may be 70 for the first lap and then all out for the last lap for a 2:14.
Hill sessions will get longer and slower during this period. 600-1000 meter hills at 93% effort. Medium rest, for example. The athlete should be winded aerobically, but not destroyed. The legs should have the muscles to handle the work - tired, but not destroyed. We’ll shorten the hills around Week 18 and get quite a bit faster.
Weight training is intense and important during this phase. Lower volume of sets and reps and high weights. Allow recovery time from weight training.
Add a few over-distance races. Find another 10 miler or half marathon race before Week 16.
Your 30K time trial ends around Week 18. Your long run is still at a quality pace, but we lower the distance to about 25K at Week 18-19.
Make sure easy days are EASY!
Weeks 17-19: Pre-meets, time trials, introduction to heavy anaerobic speed work.
Some nastier hill sessions: 4 x 300 at 97%, for example. This can get up to 7 x 300 by Week 21.
Keep up the VO2 and Tempo work.
Dabble with some 1600m race pace work. You are entering your 9-weeks to peak window.
Begin to master your pace without destroying yourself - technical proficiency. Time trial a 3600m or 4K that is a PR pace for your 5K.
Make sure easy days are EASY!
Weeks 15-17 are likely some of the highest volumes of the season. After this period, volumes are going down slightly and intensities are continuing to rise. I do include biking in our aerobic volume considerations.
Weeks 20-26: 7 Weeks of Championship / Tour type meets. Trying to advance or qualify.
Heavy anaerobic workouts and racing.
Now you are gradually backing down from the VO2 work - the volume of the workout will drop by 25-50% by Week 22.
Tempo work will stay onboard until about 10 days before peak race. You might drop it from 5 x 2000 to 4 x 1600, for example - or even less. Experiment to see what helps you.
Back off trying to develop your weakness at this point. It’s time to sharpen your strengths and prepare for the pain of racing.
800m race for PR around Week 21 is a decent idea.
600m PR attempt in Week 23 may be good.
4 x 1200m time trial day at 5K goal pace. 90 second rest.
Research Special Endurance workouts and come up with a plan. Basically, you are getting some tough long sprint workouts, which may include some nasty 400m repeat sessions. We must build the ability and confidence to run the last 400 of the race well, even when exhausted.
Plenty of rest on your EASY days.
Volume should be 20% less than your max by about Week 20.
Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Save the energy for the hard track workouts.
On race day in the early season (especially bad weather days), add some tactical experiments. Example, be in last place at 200m mark, tied with last at 400m, then press the pace forward and catch people.
The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. We make adjustments weekly and our primary goal is to make sure the athlete is confident mentally to race. That confidence comes through challenging workouts and prep races.