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5k Training Plans


The 5k distance is typically run on the road or track.  5k running is a popular distance for beginners and experienced athletes. The 5k running distance is long enough to be a challenge for people new to the sport but also requires aerobic endurance and speed for the experienced athlete to master the 5k running distance.

5k running has become increasingly popular with the emergence of parkrun and race for life.

ATW has free training plans available for beginners, intermediate and advanced level athletes.

 

 

 

   
  Helen Clitheroe
 
Double Olympian Helen Clitheroe
 
       
 

The 5K training plans were written by Helen Clitheroe.

Helen Clitheroe is a middle and long distance runner representing Great Britain. She has competed at the 2000 Sydney Olympics in the 1500m and 3000m steeplechase in 2008.

Her best achievement to date was when she won the bronze at the 2002 Commonwealth Games for 1500m.

 

 

All of our training plans are free to ATW members and there are three 5k Training Plans to choose from:

Beginner 5k Training Plan

The 5k training plan for beginners is aimed at people who want to complete the 5k distance for the first time.

In order to complete the 5k training plan for beginners athletes should be capable of training 3 days a week.

There will be a mixture of walking and running in this plan.

Intermediate 5k Training Plan

The intermediate 5k training plan is aimed at people who have already completed a 5k race and would like to follow a plan to help them achieve a personal best.

In order to complete the intermediate 5k training plan athletes should be capable of running 5 times each week.

Advanced 5k Training Plan

The advanced 5K training plan is aimed at people who are experienced at the 5k race distance and would now like to follow a training plan to help them achieve their best possible time.

In order to complete the advanced 5K training plan athletes should be capable of training 6 days a week.

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