5k PB Training Plan - This Messy Happy

Intro: This is a quick summary of 5k PB Training Plan from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The plan is built for runners who already log regular 5 km‑10 km runs and have a solid base.
• Four running days per week plus two strength/conditioning sessions (stretch, foam‑roll, core & muscular endurance).
• Weekly structure: light recovery day after the weekend, a rest day before the weekend, Tuesday hill‑reps or progressive fartlek, and Saturday intervals that increase in length each week.
• Week 1‑3 build volume, week 4 is a recovery week, weeks 5‑7 increase mileage and interval length, week 8 is a taper with easy intervals and a short base run before race day.
• All distances are in kilometers.

Workout Example:

Week 1 (example)
- Monday: Strength & conditioning (stretch + foam roll)
- Tuesday: **Hill Reps** – progressive hill repeats (e.g., 5×30 sec hill at hard effort, jog down, repeat)
- Wednesday: Strength & conditioning (muscular endurance / core)
- Thursday: Easy 5 km run at comfortable pace
- Saturday: **Interval Session 1** – 30‑minute workout:
  • Warm‑up: 10 min easy jog
  • Main set: 15 s, 30 s, 45 s, 60 s, 75 s, then reverse (60‑30‑15 s) at slightly faster than race‑pace, 1 min easy jog between repeats, repeat set twice
  • Cool‑down: 5 min easy jog
- Sunday: Longer recovery run (easy pace, 6‑8 km)

Weeks 2‑3: add a few minutes to the base runs and extend interval repeats (e.g., 30 s‑90 s). Week 4: all runs easy, no intensity – focus on recovery. Weeks 5‑7: increase interval length (see Interval Sessions 2‑4 from description) – e.g., 7‑minute blocks at Z2, Z3, Z4 with 5 km‑pace work, or progressive 1‑5 min repeats at 5 km‑pace. Week 8 (taper): very easy interval set (short 1‑min 5 km‑pace repeats with short jog recovery) + short easy base run, then race day.

Closing Note: Give this 8‑week plan a try, adjust the paces to match your current fitness in the Pacing app, and get ready to smash that 5 km PB! 🚀

References

• 5k PB Training Plan - YouTube (YouTube Video)

Workout - 5k Speed Pyramid

• 10min @ 6'00''/km
• 2 lots of:
  • 15s @ 4'45''/km
  • 1min rest
  • 30s @ 4'45''/km
  • 1min rest
  • 45s @ 4'45''/km
  • 1min rest
  • 1min @ 4'45''/km
  • 1min rest
  • 1min 15s @ 4'45''/km
  • 1min rest
  • 1min @ 4'45''/km
  • 1min rest
  • 45s @ 4'45''/km
  • 1min rest
  • 30s @ 4'45''/km
  • 1min rest
  • 15s @ 4'45''/km
  • 2min 30s rest
• 10min @ 6'15''/km

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