Crush Your 5K Goal: The 8-Week Progression Plan
Looking to shave minutes off your 5km personal best? Designed by international trainer Philippe Propage, this progressive 8-week training plan will help you run faster, longer, and stronger.
Important: To safely follow this program, you must have already successfully completed a 5 km run. This plan focuses on progression—running for increasingly long periods while gradually decreasing recovery times.
For the best results, we recommend training on Tuesday, Thursday, Saturday, and Sunday.
💡 Expert Advice from Coach Philippe Propage
"If you want to run a good time over 5 km, consistency is key. For interval training, aim to pace yourself so that your final repetition is just as fast as your first. Take care of yourself, change into dry running clothes immediately after running, stay hydrated, and your body will reward you on race day."
What to Expect: Weekly Breakdown
We gently introduce pace variations. You will tackle 8x (30-sec sprint / 30-sec recovery) VO2max sessions, complemented by easy 45-minute and 1-hour endurance jogs.
Time to add elevation. Find a steady 5–10% gradient. You will do 10x 30-second uphill sprints, focusing on maintaining the same stride you use on flat terrain.
The interval training becomes more demanding. You will push your VO2max limits with 12x (1m 30s sprint / 1m recovery) sets.
The workload drops significantly. This week consists of steady, 45-minute easy jogs and active rest.
The intensity ramps back up with 15x 30-sec hill sprints and longer interval holds. By Week 8, the volume tapers off to keep your legs fresh and explosive for the actual 5K race day.
Recommended Gear
Hit your VO2max targets and stay comfortable during your endurance runs with our top accessories designed to support your training plan.
Get the Full Day-by-Day Program
Ready to start? You need the 100% free Decathlon Coach app to launch the exact daily timings, voice-guided coaching, and heart-rate tracking for this program.
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