PHASE 01

5K FOUNDATION & SPEED DEVELOPMENT

Build your aerobic foundation, improve running efficiency, and develop the speed and endurance needed to perform better over 5K.

DURATION 4

FOCUS Improve aerobic endurance Develop 5K running speed Improve running economy Build tolerance to faster training paces Develop consistency and training discipline Prepare for a stronger 5K performance

STATUS ACTIVE

PHASE TYPE Foundation

INTENSITY moderate

VOLUME moderate

WEEKS 1

SESSIONS 1

TRAINING PROGRESSION

PHASE WEEKS

1 WEEKS

WEEK 01

Foundation & Movement Quality

Build movement quality, basic strength and acceleration mechanics

1 SESSIONS

— PLANNED

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PHASE DESCRIPTION

This 4-week phase is designed to build a stronger foundation for 5K performance through a balanced combination of easy running, speed development, interval training, threshold work and recovery.

The training gradually increases your ability to maintain a faster pace while improving running efficiency, aerobic capacity and overall endurance.

Each week follows a structured progression, allowing your body to adapt while preparing you for a stronger 5K performance.

PHASE STATISTICS

WEEKS 1

SESSIONS 1

COMPLETED 0

PHASE PROGRESS 0%