Four phases to 18:45
Phase 1 · Base
Build a durable aerobic engine and running-specific strength. Get comfortable running and lifting 6 days/week.
- Mostly easy, conversational miles — volume climbs gradually, then backs off every 4th week.
- Strides, fartlek and hill repeats wake up turnover and build power with low impact.
- Light tempo introduces threshold; the long run grows steadily.
- Strength: legs 2×, arms 1×, core 3× every week to bulletproof you against injury.
Phase 2 · Build
Raise your lactate threshold and endurance — the biggest driver of 5K improvement.
- A weekly threshold/tempo session that grows toward 25–28 min and 2×15.
- VO₂max intervals (800s → 1000s → 1200s) build your ceiling.
- Hill repeats stay in rotation for power and economy.
- Long run extends; strength holds at legs 2× / arms 1× / core 3×.
Phase 3 · Sharpen
Convert fitness into speed. Dial in 5K goal pace and race rhythm.
- Cruise intervals and faster VO₂max reps sharpen the top end.
- Goal-pace reps rehearse exact 18:45 rhythm so it feels controlled.
- A 3K time trial mid-block recalibrates your paces.
- Volume holds, intensity rises, strength shifts to power maintenance.
Phase 4 · Peak & Race
Taper, freshen up, and run the 5K time trial / race.
- Cut volume but keep short, sharp goal-pace touches.
- Extra sleep, easy days truly easy, prioritise recovery.
- Race week: short strides 2 days out, rest the day before.
- Run the 5K — then start the next block from your new fitness.
The full 60-week schedule
Each week progresses on the last. Tap a week to see all six training days with full warm-ups, main sets and cool-downs.
Base
Weeks 1–16Build the aerobic base + strength
6 × 30 s hill repeats · 6 × 1 min easy/hard
Build the aerobic base + strength
8 min continuous @ tempo · 4 × 600 m hard
Build the aerobic base + strength
7 × 30 s hill repeats · 7 × 1 min easy/hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Build the aerobic base + strength
8 × 30 s hill repeats · 8 × 1 min easy/hard
Build the aerobic base + strength
12 min continuous @ tempo · 5 × 600 m hard
Build the aerobic base + strength
9 × 30 s hill repeats · 9 × 1 min easy/hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Build the aerobic base + strength
10 × 30 s hill repeats · 10 × 1 min easy/hard
Build the aerobic base + strength
16 min continuous @ tempo · 6 × 600 m hard
Build the aerobic base + strength
11 × 30 s hill repeats · 11 × 1 min easy/hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Build the aerobic base + strength
12 × 30 s hill repeats · 12 × 1 min easy/hard
Build the aerobic base + strength
18 min continuous @ tempo · 6 × 600 m hard
Build the aerobic base + strength
12 × 30 s hill repeats · 12 × 1 min easy/hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Build
Weeks 17–36Raise threshold & VO₂max
18 min continuous @ tempo · 4 × 800 m hard
Raise threshold & VO₂max
20 min continuous @ tempo · 5 × 800 m hard
Raise threshold & VO₂max
9 × 45 s hill repeats · 5 × 800 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Raise threshold & VO₂max
22 min continuous @ tempo · 6 × 800 m hard
Raise threshold & VO₂max
10 × 45 s hill repeats · 7 × 800 m hard
Raise threshold & VO₂max
24 min continuous @ tempo · 7 × 800 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Raise threshold & VO₂max
11 × 45 s hill repeats · 7 × 1000 m hard
Raise threshold & VO₂max
28 min continuous @ tempo · 7 × 1000 m hard
Raise threshold & VO₂max
28 min continuous @ tempo · 7 × 1000 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Raise threshold & VO₂max
28 min continuous @ tempo · 7 × 1000 m hard
Raise threshold & VO₂max
28 min continuous @ tempo · 7 × 1200 m hard
Raise threshold & VO₂max
12 × 45 s hill repeats · 7 × 1200 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Raise threshold & VO₂max
28 min continuous @ tempo · 7 × 1200 m hard
Raise threshold & VO₂max
12 × 45 s hill repeats · 7 × 1200 m hard
Raise threshold & VO₂max
28 min continuous @ tempo · 7 × 1200 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Sharpen
Weeks 37–52Sharpen 5K speed & race pace
3 × 1 mi cruise · 4 × 1000 m hard
Sharpen 5K speed & race pace
4 × 800 m @ goal pace · 5 × 400 m hard
Sharpen 5K speed & race pace
3 × 1 mi cruise · 5 × 1000 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Sharpen 5K speed & race pace
4 × 1 mi cruise · 5 × 1000 m hard
Sharpen 5K speed & race pace
6 × 800 m @ goal pace · 6 × 400 m hard
Sharpen 5K speed & race pace
4 × 1 mi cruise · 6 × 1000 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Sharpen 5K speed & race pace
3K all-out test · 6 × 600 m @ goal pace
Sharpen 5K speed & race pace
6 × 800 m @ goal pace · 7 × 400 m hard
Sharpen 5K speed & race pace
5 × 1 mi cruise · 6 × 1000 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Sharpen 5K speed & race pace
5 × 1 mi cruise · 6 × 1000 m hard
Sharpen 5K speed & race pace
6 × 800 m @ goal pace · 8 × 400 m hard
Sharpen 5K speed & race pace
5 × 1 mi cruise · 6 × 1000 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Peak & Race
Weeks 53–60Taper & race-pace touches
4 × 1 mi @ goal pace · 5 × 400 m hard
Taper & race-pace touches
4 × 1 mi @ goal pace · 5 × 400 m hard
Taper & race-pace touches
3 × 1 mi @ goal pace · 5 × 400 m hard
Recovery week — absorb the work and stay fresh
Down week: lower volume, easy effort
Taper & race-pace touches
2 × 1 mi @ goal pace · 5 × 400 m hard
Taper & race-pace touches
2 × 1 mi @ goal pace · 5 × 400 m hard
Taper & race-pace touches
2 × 1 mi @ goal pace · 5 × 400 m hard
Race week — taper and run your 5K
Taper to race day
Training principles
- 80/20 — mostly easy
About 80% of your running should be easy and conversational. It builds the aerobic engine that powers everything and keeps you healthy enough to do the hard 20%.
- One hard quality day at a time
Tempo, hills and intervals each get their own day with easy/recovery running between. Hard days hard, easy days easy — never grey-zone in the middle.
- Progressive overload + down weeks
Volume and quality build each week, then every 4th week drops ~25–30% so your body absorbs the work and you avoid burnout and injury.
- Hills before the track
Hill repeats are 'speedwork in disguise' — they build power and economy with far less impact, so you arrive at the fast track work strong and healthy.
- Strength makes you durable & fast
Heavy low-rep lifting and plyometrics improve running economy and resist injury without adding bulk. Keep reps low so soreness doesn't ruin your runs.
- Test, then taper
A 3K time trial mid-block recalibrates your paces, then a 2-week taper freshens you up to run the 5K — and start the next cycle faster.