Uncle Pfitzy 5K plan
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal mileage
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Week 15 miles4 miles5 miles (long run)14 miles
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Week 22 miles (recovery)5 mi (2 x 1.5mi lactate threshold intervals)4 miles6 miles (long run)17 miles
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Week 33 miles (recovery)5 mi (4 x 800m at VO2max pace)4 miles5 miles (long run)17 miles
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Week 43 miles (recovery)3 mi (tempo run)4 miles2 miles (10 x 100m striders)6 miles (long run)18 miles
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Week 53 miles (recovery)5 mi (3 x 1000m at VO2max pace)5 miles6 miles (long run)19 miles
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Week 63 miles (recovery)2 mi time trial5 miles3 miles (10 x 100m striders)6 miles (long run)19 miles
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Week 73 miles (recovery)5 mi (6 x 600m at 5K goal pace)6 miles7 miles (long run)21 miles
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Week 83 miles (recovery)3 mi (tempo run)5 miles3 miles (10 x 100m striders)7 miles (long run)21 miles
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Week 93 miles (recovery)6 mi (4 x 1000m intervals)5 miles7 miles (long run)21 miles
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Week 103 miles (recovery)2 mile race5 miles3 miles (10 x 100m striders)6 miles (long run)19 miles
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Week 113 miles (recovery)5 mi (2 x 1600m at 5K goal pace)4 miles6 miles (long run)18 miles
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Week 123 miles (recovery)5 miles3 miles3 miles 5K race17.1 miles
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