For runners preparing for a 5K who want a clear, structured plan they can follow on their own.
Start the plan injury-free. If you are carrying a niggle, get it checked first.
Most of your running stays easy, so the harder sessions count. Every session uses the Endurance Lab 7-zone method, with pace and RPE targets.
5K Level 0, week 1
| Day | Session | Time or distance |
|---|---|---|
| Mon | Rest day | — |
| Tue | Pace: 6 x 20 s, 1 min 40 s easy | 32 min |
| Wed | Z2: 15 min easy | 20 min |
| Thu | Rest day | — |
| Fri | Pace: 5 min CV finish | 25 min |
| Sat | Z2: 15 min easy | 20 min |
| Sun | Z2: 25 min easy | 30 min |
Time includes warm-up and cool-down. Week 1 of the plan, as it loads in TrainingPeaks.
A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.
Not on sale yet, or waiting for your level? Leave your email and we’ll tell you when it’s ready. One email for this plan, no newsletter.
Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.
Know your zones? Work them out with our zone calculator →
Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.
