Runner Karoline Olsen
5K TRAINING PLAN LEVEL 2
5K TRAINING PLAN LEVEL 2
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Who Is This 5K Level 2 Plan For?
This 10-week 5K training plan is designed for runners who are ready to take their training to the next level with a structured, heart rate based training while balancing intensity and recovery. If you're wondering whether this plan is the right fit for you, read on!
This Plan Is For You If:
✅ You can run 3-4 days per week and want to improve your 5K performance.
✅ You are comfortable running for 40-50 minutes at an easy pace.
✅ You are ready to introduce structured interval workouts, tempo efforts, and progressive long runs to build endurance and speed.
✅ You want to train using heart rate targets (e.g 80% of max) to improve efficiency, avoid overtraining, and optimize performance.
✅ You have experience running and want a challenging but sustainable plan to level up.
✅ You are looking for a mix of endurance, strength, and speed training without high mileage demands.
✅ You want a balanced progression that includes deload weeks and a race taper to ensure peak performance.
Who Should Consider a Different Plan?
❌ If you are completely new to running, check out my FREE "From Zero Running to Consistency" plan. If you are looking to run 3 days per week, check out Level 1 (3 days of running).
❌ If you are an advanced runner aiming for a sub-18 minute 5K, you might need a higher-volume, high-intensity plan with 5+ days of running per week.
What You’ll Gain from This Plan
✨ Improved 5K speed and endurance through structured workouts.
✨ Stronger aerobic base to sustain faster paces with less effort.
✨ Confidence on race day, knowing you’ve followed a proven strategy with a smart taper.
✨ A plan that fits into real life—with flexibility to adjust cross-training and strength training as needed.
If this sounds like you, this plan is your next step to becoming a stronger, faster, and more confident 5K runner! 🚀
💡 Our Recommendation:
Download our free excel training plan template to keep track of your trainings and data.
Who Is This 5K Level 2 Plan For?
This 10-week 5K training plan is designed for runners who are ready to take their training to the next level with a structured, heart rate based training while balancing intensity and recovery. If you're wondering whether this plan is the right fit for you, read on!
This Plan Is For You If:
✅ You can run 3-4 days per week and want to improve your 5K performance.
✅ You are comfortable running for 40-50 minutes at an easy pace.
✅ You are ready to introduce structured interval workouts, tempo efforts, and progressive long runs to build endurance and speed.
✅ You want to train using heart rate targets (e.g 80% of max) to improve efficiency, avoid overtraining, and optimize performance.
✅ You have experience running and want a challenging but sustainable plan to level up.
✅ You are looking for a mix of endurance, strength, and speed training without high mileage demands.
✅ You want a balanced progression that includes deload weeks and a race taper to ensure peak performance.
Who Should Consider a Different Plan?
❌ If you are completely new to running, check out my FREE "From Zero Running to Consistency" plan. If you are looking to run 3 days per week, check out Level 1 (3 days of running).
❌ If you are an advanced runner aiming for a sub-18 minute 5K, you might need a higher-volume, high-intensity plan with 5+ days of running per week.
What You’ll Gain from This Plan
✨ Improved 5K speed and endurance through structured workouts.
✨ Stronger aerobic base to sustain faster paces with less effort.
✨ Confidence on race day, knowing you’ve followed a proven strategy with a smart taper.
✨ A plan that fits into real life—with flexibility to adjust cross-training and strength training as needed.
If this sounds like you, this plan is your next step to becoming a stronger, faster, and more confident 5K runner! 🚀
💡 Our Recommendation:
Download our free excel training plan template to keep track of your trainings and data.
How will I get the training plan?
How will I get the training plan?
You will receive a link to download the training plan via email.
