Run A Faster 5K: Your 6-Week Plan For A 5K PR

So, you can already run 5K — that’s huge. But now you’re thinking, could I do it faster?

Whether you’re stuck in a pace rut and want to escape, or chasing a new PB, this 6-week training plan is built for intermediate runners who want to bring a bit more fire into their stride.

And if you’ve already got the motivation, the rest is just structure and showing up.

Who this training plan is for

This plan is for runners who:

• Already run a few times a week
• Can comfortably run 3–4 miles without stopping
• Are ready to add some structure and intensity to their training

If you’re not quite there yet, start with my Couch to 5K plan — it’s the best way to build consistency and aerobic strength before layering on speedwork.

What this 6-week plan includes

• 1x speed interval session per week
• 1x tempo run
• 1x long run
• 2x strength/core or cross-training sessions
• 1–2 rest days, depending on your experience level

Every session has a purpose, and recovery is baked into the schedule because that’s when the real gains happen.

The 6 key pillars of running a faster 5K

1. Speed intervals (once a week)

The hard stuff — short, punchy intervals that teach your legs to turn over quicker and your lungs to handle it. These workouts are uncomfortable but worth it. Over time, you’ll start to crave that burn.

2. Tempo runs (once a week)

This is your ‘comfortably hard’ pace. The goal here is to build stamina at a faster pace than your usual easy runs. Think just-out-of-breath pace — you can talk in short phrases, but not full conversations.

3. Long runs (once a week)

Yes, even for a 5K, long runs matter. Running double the race distance at a relaxed pace helps build the mental and aerobic endurance to hold speed later in a race.

4. Core and strength training (2x per week)

Don’t skip these. Strong glutes and a solid core improve running form, reduce injury risk, and help you hold form when you’re tired. Bodyweight routines and my YouTube sessions work great.

5. Lifestyle tweaks

This is where gains happen quietly:

• Sleep 7–8 hours
• Fuel with whole foods
• Cut back (a bit) on junk and alcohol
• Hydrate consistently

These don’t need to be drastic changes, but dialing them in makes every run count more.

6. Recovery time

Rest isn’t lazy — it’s where you get stronger. Take your rest days seriously. Active recovery like walking, light mobility, or a spin on the bike is fine, but no intensity.

Warm-up and cool-down

• Before every run: 5–10 minutes of dynamic stretches
• After every run: Easy cooldown jog until HR drops, followed by static stretches

Need examples? Check out my stretches for runners video below:

Train using heart rate zones (optional but powerful)

This training plan works with or without a running watch. But if you use heart rate data, here’s a rough guide:

• Zone 2: Easy/recovery runs
• Zone 3: Tempo pace
• Zone 4: Speed intervals
• Zone 5: Race effort / final kick

Use Helen's Heart Rate Zones guide to calculate your personal zones, and depending on your running watch brand, I created this handy chart to make staying in your zone, that much easier.

Download the full plan

As you are a paid member of alastairrunning.com, you can grab your, printable PDF (in KM or MILES) of the 6-week Run A Faster 5K Plan here: