5K TRAINING PLAN LEVEL 3

Who Is This 5K Level 3 Plan For?

This is the Level 3 – 5K Training Plan, designed for runners who want to train 5 days per week with a mix of easy runs, threshold efforts, speed play, hills, and progressive long runs.

✅ You are a good fit for this plan if:

• You’ve been running consistently at least 4 times per week.
• You’re comfortable running for 30–60 minutes at a time.
• You’re coming from the 5K Level 2 plan or have a solid aerobic base and are ready to push your performance.
• You’re looking to improve your 5K time with structured workouts and progressive intensity.
• You want a plan that uses heart rate targets and time on feet to guide your training while minimizing injury risk.
• You’re ready to commit to a plan that balances smart training with recovery.

⏱ What to Expect:

• Starts at ~200 minutes of running in Week 1
• (5 runs ranging from 30–50 minutes)
• Peaks at ~265 minutes in Week 8
• (with long runs up to 75 minutes)
• Includes 2 built-in deload weeks (Week 4 and Week 7) to help you recover and adapt
• Includes a 2-week taper (Week 9–10) to reduce fatigue and get race-day ready
• Sessions are guided by effort and heart rate to help you train smarter, not harder

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, higher-intensity plan.

This plan is designed to challenge you and help you show up on race day feeling confident, strong, and fast🚀

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.