5K Training Plan
A 6-week plan to run a faster, stronger 5K — structured running paired with indoor cycling speed work to sharpen your pace.
If you can already run continuously and want to race a faster 5K, this 6-week plan adds structured speed and tempo work to your running while indoor cycling tempo sessions build the extra aerobic sharpness that turns a comfortable jog into a confident race pace.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Base
Weeks 1–2Easy running paired with Zone 2 cycling and recovery spins to prime your legs.
Speed Build
Weeks 3–4Tempo running sessions and cycling tempo intervals to build race pace comfort.
Race Sharpening
Week 5Your sharpest week — shorter, faster efforts on both the road and the bike.
Frequently asked questions
How much can I improve my 5K time in 6 weeks?
Runners with an existing base commonly see 30–90 seconds of improvement in 6 focused weeks — genetics and starting fitness both play a role.
Do I need to run every day?
No — 3–4 structured running days a week is plenty; the cycling sessions in between add aerobic volume without extra impact.
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