HOW TO BUILD A 5K TRAINING PLAN?! - Smash your 5K PB with this 8 week plan!

Welcome back ColeArmy! In todays video I'll be showing you how I would structure an 8 week training block/plan for the lead up to a 5k race. Take into consideration this is a generic plan, completely untailored to anyones ability or fitness so please take it with a pinch of salt haha. But I hope this gives you some pointers towards how to structure your week and you can adjust runs / sessions accordingly!
I hope you enjoy!
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Strava : Cole Gibbens or / strava
Instagram : @colerunning or / colerunning
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Thank you for all your support x

[@nurulazhar8462]

Hi Cole. Allow me to say my deepest gratitude for this training plan. Exactly around one month ago, I came here, screenshot, executed it for my first race 22 of Oct, and Bingo!! I break 22.26 minutes from 29.47. For people outhere willing to PB, this block is worth trying!! Thanks

[@ColeRunning]

That’s insane! Congrats mate!

[@nurulazhar8462]

@@ColeRunning thanks cole! This block is till the favorite one and still carry on!

[@blackswan770]

Hi Cole, thank you for this very useful video. I would like to have your comment on a couple of points: 1. I don’t see any short repetitions session (800m, 600m, 400m). Why that? 2. it would very useful providing some pace indication: I see it as follow: - intervals training 5/10 sec below the personal anaerobic threshold - threshold sessions 15/20 sec above the personal anaerobic threshold - tempo run sessions 10 sec above the personal anaerobic threshold - easy sessions 1 min above VDOT Calculator can provide all different paces based on 10k or 5k test. Thank you

[@stevebassett8944]

Well, Cole..... you nailed that delivery of your plan. Very well explained. Thanks. As well, nice plan!

[@ColeRunning]

Glad you enjoyed it!

[@pnorva]

Thanks for the free plan! This got me all pumped up and motivated!

[@ColeRunning]

You got this!

[@timverkoyen8742]

Nice video Cole! Very clear and great plan & explanations!

[@ColeRunning]

Thanks Tim, I’m glad you enjoyed it 😁

[@rezaparvazi829]

Thanks man, very helpful

[@terciosantana4697]

really, really useful advice and tips! thanks for sharing it, man! i'm sure it will help many a runner! cheers! :)

[@ColeRunning]

Hope so! Thanks!!

[@DrH90]

Finally got under a 7 min/mile pace today after using this plan! Ended up at 6:53/mile! Thanks!

[@ColeRunning]

Good stuff!!

[@Davotheledge]

Right there with me! (though you've probably overtaken me now lol). I'm currently at 6:51/mile.

[@marksmyth5505]

Have to say brilliant video,thanks for the great advice.

[@ColeRunning]

Glad it was helpful!

[@monstereugene]

I personally would say you should rest the day before the race. Little run or just strides at goal pace is a go-to.

[@longryngkatsutnga1643]

Thanks bro for this routine 💪

[@TheBodyFirmATL]

Trying to get to sub 20 from 21:34, also 225 lbs. I like the 2 rest days around the hard days for recovery. Its far more vital when youre big. I tend to overdo it and my legs go away before my breathing every time.

[@ColeRunning]

🙌🏻🙌🏻

[@Hegegutt]

Love this program and will test it out! I have a question: Tuesday week 6 and 8 - Should these be at like Zone 4/Zone 5 intensity?

[@kayoon1610]

Thanks for the plan, I'm gonna try it cause my 5k time is really bad.

[@DeeJay_78]

Been waiting for a 5k plan that will help me to break 27 minutes again this year, that incorporates a Parkrun! fantastic. Thank you so much for taking the time to put this together and share with us all! Much appreciated sir

[@ColeRunning]

No worries my friend! It took a while but comments like this make it worth it 😃

[@DeeJay_78]

Well the least I can do to repay your efforts is put it into practice, so I will keep you posted on how I get on. Just a quick question, my pace is obviously significantly slower than yours!! My 5 mins is 1km, 3 mins is around 600 metres, 2 mins is 400 metres, 1 min 250 metres. Should I stick to these distances for the reps? You can obvs cover so much more distance in the time than I can, but am I adapting to suit my own pace? THANK YOU!

[@ColeRunning]

@@DeeJay_78 don’t worry about covering different distances than other runners! You’re still working hard for the same amount of time if you do reps on time instead of distance! So it’s your call 😃

[@DeeJay_78]

@@ColeRunning OK thanks very much sir. Looking forward to getting started on this plan 🙂

[@-Jesse.C]

Jump rope helped me immensely.

[@goodyeoman4534]

Excellent video. Thanks. I've been reading up on low-intensity high-volume training, which recommends 4-5 sessions a week with one of them being a speed session, the rest being easy runs at zone 2 metabolic effort. I don't get where all the miles go, though, as the studies all say you need to be running over 100k a week at the end of a training protocol. That's like 20k runs almost every workout.

[@ColeRunning]

Any time 👊🏻

[@richbyrne9014]

I am an elite runner and coach you did a great job with this video.

[@ColeRunning]

Thank you! 😄

[@gamingnoob4417]

I’m looking at some training plans/ideas to go under 20 mins for a 5k at the end of the summer

[@woojaelee4864]

Definitely gonna try this plan to break sub 20mins!

[@ColeRunning]

Awesome bro! I hope you crush that sub 20 bro!

[@betasuppe]

Thanks for creating such a great training plan, and publishing it on KZbin! Would it be possible to make a similar one for 3000 m? Or to point out which changes you would make in this one to tailor it a 3000 m run?

[@ColeRunning]

I’ll see what I can do!

[@AlessandroRunning]

Let`s go Cole!

[@_Tp__]

C’MON COLE

[@ColeRunning]

LETS GOOOOOOOOO

[@iq_by_0303]

I really like the Plan i think this video a really good tool for beginner runners. However, i see no drill incorperated in this plan, which i would definitely include. I think they are very important to get a good running, stay relaxed and to not fall apart when you become tired toward the end of the race.

[@ColeRunning]

Thanks for the feedback mate. Yeah I kept it super basic so no included S&C or drills etc. most ‘hobby’ runners don’t seem to include drills in their weekly schedule so i tried to keep it as relatable as possible… thanks for the feedback tho mate! 😆

[@teetertotter5787]

I've been looking for something like this. I've looked at other plans that are 12+ weeks, but really just wanted a nice punchy training cycle like this 8 weeks one. Time works better for me than distance. Thank you! Question about the Saturday before the race: 5 x1 second strides? What does a 1 second stride even do?

[@ColeRunning]

Hi mate, glad you enjoyed it! The strides are meant to say 15seconds! Sorry if I wrote it wrong haha 🤣

[@user-hi6tw8be1c]

Really grateful for this video Cole! Thanks to your advice I added interval training and renewed my pb to 19:10 on park run a few weeks ago. Hopefully this video will get me to 18:30 around September , learned so much from it! But could you clarify what do you mean by 2 min 1 min session?

[@ColeRunning]

No problem mate I hope you find it useful. The session there is 2mins, then 1 min with 90s rest inbetween :)

[@user-hi6tw8be1c]

@@ColeRunning so 90s rest is between 2 min and 1 min of running? And do you run these 2 and 1 min at the same pace

[@DTOWNRW16]

All time pr of 16:30. Took a decade off of running and ran my first half marathon back in 1:29 with a 19:30 5k a month before hand. Looking to get back to that 18 minute mark and take the speed i gain from it back to the half.

[@eoincasey5461]

Are the Tuesday sessions at goal 5km pace or faster? Also is the Thursday and Saturday tempo/threshold sessions both at the same pace/effort, or would the Thursday session be a faster pace because of the included rest periods.? Thanks. Hoping to try this plan do finally run sub 20mins.

[@tii04]

Thanks for the video. I am a runner who's reached 17:20 for 5km with no plan, but I hit a brick wall as I'm struggling to get faster. This video seems like a great guide! I'm all ready tired just looking at the plan I created influenced by this video and more research. Thanks for the explanation. I'm hoping for the best!

[@ColeRunning]

Ah amazing! Let me know if you managed to break that 17:20 barrier!

[@paxundpeace9970]

What is your training plan looking like?

[@razswortzkoren3311]

Great video! I’m more of a hybrid athlete getting into running and would probably need to give up one of the runs was thinking of giving up on the tempo but not sure tbh any recommendations?

[@ColeRunning]

Give up whichever one you feel you enjoy the least. You need to enjoy the training to benefit from it :)

[@benjuagitoksangma1906]

Hi, cole i want to follow your 5k training plan let see how does it work and after one month later I'll let you know how i improve by your 5k plan thankyou

[@aussiegolden]

Hi Cole, great video! I was wondering if it would be suitable for me to use this plan if I currently run a sub 23 min 5km?

[@ColeRunning]

Yes, absolutely

[@ImranAli-rt9hw]

I am 51 and since past 1 year I have started running 2 to 3km everyday but without any structure, hence not finding any improvement in my speed from 10kph to even 12kph for a continuous 5K run, so I started searching on youtube, after watching so many rubbish videos of "how to structure 5K run practice to improve pace to finish in sub 20", finally I find some structural training plan which I will start implementing from tomorrow, I do strength training 5 days a week and finish it with a 30mins run, I take saturday as rest day and then on Sunday I do cycling for 30 to 40km distance, I also swim 600m daily, Basically developed a mindset to compete Triathlons in my age group.

[@cherrycotapie]

Such an inspiring comment!

[@Stevenc1984]

Great video, I broke my 5k PB twice a few months back with a very similar format. I like how you've made it scalable too, so it should suit anyone going for their PB! On a side note, do you know what your longest SLR will be before GNR? I've got a local 'very hilly' half the same day, 12-14 miles is fine yeah? 🙏

[@ColeRunning]

Hi mate, I’m glad you enjoyed it bro. Yeah it’s super scalable! Before the GNR I’m hoping to max out at 16-17 miles tbh mate! 😁

[@Stevenc1984]

@@ColeRunning Cheers Cole, I'll ponder upping the 12-14 miles a little bit 😄

[@Stevenc1984]

​@@ColeRunningPut my big boy pants on 🩲 and did a 16 miler today. Even did a progressive 5k to finish it off 💪🏻

[@LiamsActive]

Great vid mate. Will incorporate a lot of this to my training plan 💪🏼 let’s smash that sub 20

[@ColeRunning]

I hope you do it bro! Sub 20 with this plan for sure! Keep up the good work mate

[@_Tp__]

If you’re following the advice of THE cole running you should probably be aiming for sub 15. Sub 20 is quite intimidating, having to run under 4 minutes per km but it is achievable definitely. You got this!

[@LiamsActive]

@@ColeRunning I got this! I’ll document the journey and update you after 8 weeks 💪🏼

[@bgate1984]

Can some of these workouts be done on the treadmill? I find the times one - 60s on/off etc easier to stick to speed and timings 🤔

[@muhfarisyah]

just what i need 👍, planning on doing a 5k race this september, last 5k was a mess (time 49:47) and Im targeting a sub40 for this race… recovering from ankle injury and still trying to lose weight, and im asking myself, might as well join a race..🤞 will update my training here, thanks for the video mate!

[@ColeRunning]

Awesome please DO keep me updated!!

[@muhfarisyah]

@@ColeRunningwill do!

[@muhfarisyah]

@@ColeRunning[2 Weeks in], got clearance from the therapist but I need to do ice compression for the ankle, not ideal… but I gotta do what I have to do 😃 currently my running consist of walk-jog routine, starts from 4 minutes walk and 1 minutes run repeated 5-6 times to build the aerobic base, then slowly decreasing the walking time and increasing the time for the jogging as time goes on, I think recovery is the priority here soooo i’ll do your plan after this recovery phase is done.. so maybe, 5k pb is not in september, but possibly in october or november.. anyway, Imma just keep running!

[@Naniso]

Me watching this when I’m running next weekend! I trained in the past months and I’m beating my previous PB but still curious😂😁

[@ColeRunning]

Haha good luck!!

[@Naniso]

@@ColeRunning thank you! Will try using this plan for my December run!Can’t wait

[@vladanradinoski1492]

Great video, I just got into running recently and am thinking of trying out this plan. Any chance you could explain in more detail what 2,1 x5 (90sec rest) & the 3,2,1 x3 (90sec rest) sessions are? I am not sure if I should run 2 minutes, then 1 minute at a slower pace followed by 90 seconds rest, or if I should rest in between the 2 minutes and the 1 minute, then rest again before repeating, same goes for the 3,2,1? Thanks!

[@ColeRunning]

So the rest is inbetween each of the reps. So for e.g. 2mins effort (90s rest) 1min effort (90s rest) Enjoy!

[@shaunukhiking]

Thanks Cole. appreciate you doing this with a busy work schedule. A couple of Q's if you don't mind. The rest, should that be a jog / standing or a walk. I have been using walks lately and like them. Is that OK or am I going to easy on myself? If weeks 8 race is on a Saturday should Thurs tempo be moved back to Wednesday and then Rest Thur and easy/strides Fri? Seems that would work.

[@ColeRunning]

Hi Shaun, glad you liked it! The rest can be any of the above depending on how you’re feeling. Generally the faster sessions will be standing, and the more aerobic sessions will be jogging. If the race is a Saturday then yes you can move all the sessions back a day in that final week… or completely shift the entire 8 week plan to start a day earlier depending on what you like :)

[@jackdenton2097]

Hi Cole, with the 2 minute, 1 minute workouts, is the 90-second rest period at the end of 2 minutes and at the end of 1 minute? Looking forward to giving this plan a go to get from 20:12 to around the 19 mark. Thanks!

[@ColeRunning]

Yes sir :) best of luck!

[@jackdenton2097]

@@ColeRunning thanks, appreciate the speedy reply!

[@anutinpenkul7415]

thank you for nice trainning plan . I have some question , How many time repeat the plan ? and if I finish the plan how long to recovery for repeat again ? (sorry my english is bad)

[@ColeRunning]

No worries bro, this is just a standard plan but can be repeated as many times as you want but you may need to alter a few things. After a big race it’s probably wise to have at least 3 days off and another 4 at least easy!

[@anutinpenkul7415]

​@@ColeRunningvery thankful

[@louiseannamullett3877]

on the easy runs/long runs what heart rate zone should i be in ?

[@YakobGharoy]

Hello, I was wondering what app you used to make the schedule?

[@GeorgeRow]

@Cole Running These may seem like stupid questions but … 1. For all the Tuesday sessions are you assuming 5k pace as the pace for those? 2. When you write “(2min, 1min)x5 90 sec rest” does that mean 90 rest after each lap? That is “(2min, 90 sec rest, 1min, 90 sec rest )x5”?

[@ColeRunning]

Yes to both of those buddy :)

[@GeorgeRow]

@@ColeRunning wow - thanks for the rapid reply!

[@Sohel----]

Fartleks on Tuesday ? Is it similar to your Tuesdays work?

[@Aleassoc]

Hey Cole, I didn't understand the training on Tuesday of the second week, could you explain what 2min, 1min means? Is it 5x two minutes hard and 1 minute easy, then 90sec rest between sets? Thanks bro!

[@ColeRunning]

Hi mate sorry for the confusion! It’s 2 mins hard, 60s rest, 1 min hard, 60s rest, x 5

[@theandroids]

Damn I just purchased Nick Bester's plan.

[@ColeRunning]

Haha im sure there's nothing wrong with the plan buddy, Nick has a good coaching reputation!

[@Twizzzzzy]

I feel so discouraged, I’m 225lbs or 100kg and 6’3 or 192cm. My time as of right now for a 5km is 30:32. I’ll try this workout and comeback if I see great results.

[@hvijayan]

Just get out there anyway and don't be too hard on yourself! Programs like this can be great for giving you a focus, but it can be just as useful to remind yourself of how good it feels to get out and move. Your time will come down naturally if you sustainably increase your volume, so get out and have fun. 😀

[@jochippyy]

Great vid Cole but I'm confused as I hear so often that we should stick to 80% easy 20% hard and this plan suggests more than 20% hard??

[@ColeRunning]

That’s just a rough guide, it is very difficult to stick exactly 80:20 in a weeks worth of training. This is just what works for me. I normally operate at around 75:25

[@jochippyy]

@@ColeRunning thanks for reply. I do 4 runs per week and 3 rest days a week but want to squeeze in a hill repeat session and a tempo session leaving me 2 easy runs per week , sound do-able to you?? Cheers matey 👍

[@zakkkkkkkkkkkkkk]

For the 10 mile GSR how long do you think i should build my long run up to,rn doung 10 but building to 13 good?

[@ColeRunning]

13 sounds about right! I would say no longer than 15 tho 😁

[@vishalgurung4478]

Can I run sub 5 min mile if I follow this plan🏃🏻🏃🏻🏃🏻, my current mile time is 6:36...🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️

[@alainmaiquez7475]

Hey Cole, what do you do with these 30 sec runs? Are they all out efforts?

[@ColeRunning]

Yes sir! They can be as hard or as easy as you want them to be. Turn over is a good thing to focus on!… getting your cadence up :)

[@bgate1984]

Could someone explain the 15min tempo please? I’ve read tempo is pace you can sustain for an hour? Or should 15min tempo be the pace I can handle for 15mins

[@ColeRunning]

That’s threshold pace :) ‘pace’ and ‘effort’ are different 😁

[@aj0007]

Sorry if this sounds silly but what do you mean when you say 10x 60s or 2 mins 1 mins x5? Thanks

[@ColeRunning]

That’s how long you run for mate

[@milkygym]

What is 2min, 1min x5 on week 2 tuesday

[@sitwy]

hi, I got a question , on week 2, tuesday, what is 2min . 1 min mean?

[@ColeRunning]

that's the length of the reps :)

[@bgate1984]

@@ColeRunningcould you elaborate on what you do for the 2mins then 1 minute , is it fast then slow , or slow then fast or just 3 mins of running with 90s rest 🤔

[@alinlifts]

I have the same question@@bgate1984

[@Zuok04]

What pace do we run intervals sessions at for example the by 10 by 60 seconds

[@paxundpeace9970]

For me it is 3:20 pace and 300m. For others it might be what slower do what your comfortable with and try to get a bit faster every rep.

[@ColeRunning]

I try and gold the quickest consistent pace I can if that makes sense 😁

[@Zuok04]

@@ColeRunning if I’m trying to break 20 minute barrier currently run 21 minutes what pace should I aim for?

[@noahpaterson4209]

i’m 3 years old and run a 13:40 does this training plan work for me?

[@ColeRunning]

bro come on you've got a better sense of humour than that

[@timothyandrewsitungkir2135]

10k training plan pleaseee 🙏🙏

[@ColeRunning]

Working on it!

[@timothyandrewsitungkir2135]

​@@ColeRunningGood. for sub 40 minutes 🙏

[@_Tp__]

I’m definitely not a 5k specialist either. I just run for fun but i have improved my 5k pb by like nearly a minute and a half without specifically training for it 🤷🏼‍♂️. #colearmy

[@ColeRunning]

That’s great mate. Keep up the good work lad

[@tristanbotha1361]

Could you please do a 10k for sub 50 please

[@ColeRunning]

Hi mate, I’ll try my best at some point in the future! 😆

[@kanishkverma9385]

My pb is 18:35 but i want to break 17min..is this plan best for me??

[@ColeRunning]

Anyone could improve with this plan! You might need to adjust the length of runs if you find everything too easy!

[@kanishkverma9385]

@@ColeRunning thank you

[@kanishkverma9385]

@@ColeRunning should i do leg's strength training on the hard days or on easy day??

[@b1az3rqwerty52]

Is this ok for beginners?

[@ColeRunning]

Yes :)

[@Ken827]

tresshold rest.walk or jog slow

[@ColeRunning]

Your choice buddy

[@BrockSangma]

I can't run faster for longer my 5k timing is 28 bro i can't run faster 😢

[@tomascanevaro4292]

If 14:40 is ""semi-decent" i don't want to know what my 21:32 is 💀

[@ColeRunning]

Haha I couldn’t really win there could I 🤣😆 21:32 is proper good tho mate, we’re all trying our best with the cards we’ve been dealt! 😄