5K Race Prep – 6 Weeks to Apr 26 (v2)

A 6-week, 6-days/week 5K race preparation plan built on the McMillan Running progression. Hard session (Tuesday) follows the sequence: 12×400m → 8×600m → 6×800m → 5×1000m → 3×1600m → 2×2500m, all at goal 5K pace (~3:38/km, 218 s/km). Threshold session (Thursday) progresses from 3-mile to 5K tempo runs. Easy runs Mon/Wed/Fri are 8km in weeks 1-2, 10km in weeks 3-4, 7km in week 5, and short in race week. Progressive long run Saturday peaks at 14km. Final week tapers to race Sunday April 26.

Training phases:

Intensive

Tapering

Intensive In the intensive phase of a training season, the main aim is to add endurance, speed and efficiency to what is already there. The volumes remain high. High-intensity sessions and other specific workouts are regularly added.

Tapering Race preparation is characterised by reduced volumes and tapering. Sometimes special training sessions are added to increase efficiency.

Zone type:

Pace / Tempo

Pace / Tempo The intensities and efforts of the plan are calculated using the speeds of the workouts.

Performance level: Professional

Professional This plan is aimed at ambitious athletes and professionals who already have a high level of endurance and can tolerate higher volumes.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: CC BY 4.0

Attribution The "Creative Commons BY" license allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the creator of the original is credited. Link to licence description

Steve

+ View coach profile

Test bio.

Price: 0 €

Get this plan now for free

This training plan works on the basis of measured speed. A speedometer, e.g. a sports watch or an accelerometer on a bicycle, is required when exercising. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

Integrated services - Garmin Connect, Polar, Coros, Suunto, Wahoo, HealthFit, Dropbox, icTrainer, Withings, Fitness Syncer, RunGap

Create your own training plans. 3 months for free.

Create your own training plans with Tredict.

Sell training plans via our platform or release your training plan under a "Creative Commons" licence.

Designed to sustain your endurance.

Create your own training plans. 3 months for free.

Glossary

Blog

Friendly Asked Questions

Community