// the coach's read
Now You are running about 1.5km a week across four short runs, easy pace around 5:40 to 5:60 /km.
Approach Build frequency and easy volume for the first month, add light speed from week 5, then sharpen for the 5K over an 18-week block.
Verdict Sub-25:00 is a big stretch from a current 47-minute predicted 5K, but reachable in 18 weeks with a steady safe build.
Week 1 Base 3/3 ✓
6 km ▸
Frequency build, three short easy runs only this week from the Tuesday start.
Week 2 Base 3/4 ✓
9 km ▸
Full four days now, longest run goes to 2.5km.
Fri Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Week 3 Base 3/4 ✓
10.5 km ▸
Longest run goes to 3km, all easy.
Fri Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Week 4 Base 3/4 ✓
8 km ▸
Deload, trim volume to absorb the first three weeks.
Fri Easy run Easy 2 km 9:00–9:40 /km
2 km easy run
Week 5 This week Build 2/4 ✓
11.5 km ▸
First quality, short fartlek surges within an easy run.
Wed Fartlek 3 km Z4 · 147–166
9:00 warm-up6× 60 s / 2:00 easy jog9:00 cool-down
Surge 6 times for 1 minute at 5K effort, easy jog 2 minutes between.
✓ matched Thu 16 Jul · 4.04 km →
Fri Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Sat Long run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Week 6 Build 0/4 ✓
12.5 km ▸
Fartlek surges go to 7, longest run to 4km.
Mon Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Wed Fartlek 3.5 km Z4 · 147–166
9:00 warm-up7× 60 s / 2:00 easy jog9:00 cool-down
Surge 7 times for 1 minute at 5K effort, easy jog 2 minutes between.
Fri Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Sat Long run Easy 4 km 9:00–9:40 /km
4 km easy run
Week 7 Build 0/4 ✓
14.5 km ▸
First threshold work, 2x6 minutes at 4:60 to 4:80 /km.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Threshold run 4 km Z4 · 147–166
10:00 warm-up2× 6:00 / 3:00 easy jog10:00 cool-down
Two reps of 6 minutes at threshold, 3 minutes easy jog between.
Fri Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Sat Long run Easy 4.5 km 9:00–9:40 /km
4.5 km easy run
Week 8 Build 0/4 ✓
11.5 km ▸
Deload, drop threshold to one rep and cut volume.
Mon Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Wed Threshold run 3 km Z4 · 147–166
9:00 warm-up8:00 tempo run9:00 cool-down
One 8-minute block at threshold pace.
Fri Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Sat Long run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Week 9 Build 0/4 ✓
15 km ▸
Intervals start, 5x400m at interval pace.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Intervals 4 km Z5 · 147–184
10:00 warm-up5× 400 m / 90 s jog10:00 cool-down
Five reps of 400m at interval pace, 90 seconds jog between.
Fri Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Sat Long run Easy 5 km 9:00–9:40 /km
5 km easy run
Week 10 Build 0/4 ✓
16 km ▸
Threshold goes to 2x8 minutes.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Threshold run 4.5 km Z4 · 147–166
10:00 warm-up2× 8:00 / 3:00 easy jog10:00 cool-down
Two reps of 8 minutes at threshold, 3 minutes easy jog between.
Fri Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Sat Long run Easy 5.5 km 9:00–9:40 /km
5.5 km easy run
Week 11 Build 0/4 ✓
17.5 km ▸
Intervals go to 6x400m, hill option on the Friday easy run dropped.
Mon Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Wed Intervals 4.5 km Z5 · 147–184
10:00 warm-up6× 400 m / 90 s jog10:00 cool-down
Six reps of 400m at interval pace, 90 seconds jog between.
Fri Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Sat Long run Easy 6 km 9:00–9:40 /km
6 km easy run
Week 12 Build 0/4 ✓
14 km ▸
Deload, single threshold block and reduced volume.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Threshold run 3.5 km Z4 · 147–166
9:00 warm-up10:00 tempo run9:00 cool-down
One 10-minute block at threshold pace.
Fri Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Sat Long run Easy 4.5 km 9:00–9:40 /km
4.5 km easy run
Week 13 Sharpen 0/4 ✓
18 km ▸
Longer intervals, 4x800m at interval pace.
Mon Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Wed Intervals 5 km Z5 · 147–184
10:00 warm-up4× 800 m / 2:00 jog10:00 cool-down
Four reps of 800m at interval pace, 2 minutes jog between.
Fri Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Sat Long run Easy 6 km 9:00–9:40 /km
6 km easy run
Week 14 Sharpen 0/4 ✓
18.5 km ▸
Progression run, finish the last 1.5km at threshold.
Mon Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Wed Progression run 5 km Z4 · 129–166
3 km easy run1.5 km tempo run500 m cool-down
Start easy, run the last 1.5km at threshold pace.
Fri Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Sat Long run Easy 6.5 km 9:00–9:40 /km
6.5 km easy run
Week 15 Sharpen 0/4 ✓
19 km ▸
Intervals at goal pace, 5x800m at 4:20 to 4:45 /km.
Mon Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Wed Intervals 5.5 km Z5 · 147–184
10:00 warm-up5× 800 m / 2:00 jog10:00 cool-down
Five reps of 800m at interval pace, 2 minutes jog between.
Fri Easy run Easy 3.5 km 9:00–9:40 /km
3.5 km easy run
Sat Long run Easy 6.5 km 9:00–9:40 /km
6.5 km easy run
Week 16 Sharpen 0/4 ✓
17 km ▸
Race-pace block, 3km continuous at 4:90 to 5:00 /km.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Tempo run 5 km Z4 · 147–166
10:00 warm-up3 km tempo run10:00 cool-down
Run 3km continuous at goal 5K pace of 5:00 /km.
Fri Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Sat Long run Easy 6 km 9:00–9:40 /km
6 km easy run
Week 17 Taper 0/4 ✓
13.5 km ▸
Cut volume, keep one short sharpener at goal pace.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Intervals 4 km Z5 · 147–184
9:00 warm-up4× 600 m / 2:00 jog9:00 cool-down
Four reps of 600m at interval pace, 2 minutes jog between.
Fri Easy run Easy 2.5 km 9:00–9:40 /km
2.5 km easy run
Sat Long run Easy 4 km 9:00–9:40 /km
4 km easy run
Week 18 Race week 0/4 ✓
13 km ▸
Short freshening runs, then the 5K time trial on Saturday.
Mon Easy run Easy 3 km 9:00–9:40 /km
3 km easy run
Wed Tempo run 3 km Z4 · 147–166
9:00 warm-up2× 3:00 / 2:00 easy jog8:00 cool-down
Two reps of 3 minutes at goal pace, 2 minutes easy jog between.
Fri Easy run Easy 2 km 9:00–9:40 /km
2 km easy run
Sat Race day Steady 5 km 8:10–8:20 /km
10:00 warm-up5 km race
Target 5:00 /km for 25:00, even effort, hold back the first km.