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2025-5K New Personal Best - Pace Based Structured Training (Ref: B03)

Browse More Plans

2025-5K New Personal Best - Pace Based Structured Training (Ref: B03)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adrien Thevenet

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

best 10K training plan running


5K New Personal Best - Pace Based Structured Trainings for all levels. Diverse structured trainings for best engagement, motivation and results. 





The Right Plan For You?


This diverse plan is designed to guide you with diverse runs allowing you to make fast progress for your upcoming 5K race. 


• Flexible Schedule: The plan is tailored for busy individuals, with manageable workouts that fit around your daily routine.


• Interval Sessions: Each week combines recovery runs, 5K interval trainings and stretching/rolling sessions with video. 


• Supportive Coaching: Email support is available to answer your questions and keep you motivated throughout the journey.


Start your 5K New PB journey today and discover how fast you can be!



Training Plan Inclusions. 



  • 8 Weeks of Structured and Diverse Training Plans: Tailored to various intensities for optimal results.



  • Personalized Workouts: All training sessions are customized to your fitness level.Be sure to properly set up your threshold pace in TrainingPeaks (includes an easy 20 mins threshold pace test).



  • Detailed Training Instructions: Easy-to-understand explanations and purposes for each workout.



  • Weekly Stretching and Rolling Routine: Includes links to video support for proper techniques.



  • Support Available: Need help with your plan? Questions before purchasing? We're here for you. Email me!


Week 1 screenshot sample


Week 6 screenshot sample


Introduction to our Training Plans (60s)


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How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Our first run together! Determining your Pace threshold test.

Run00:20:00
Thank you for your purchase and your trust! Today, the goal is to determine your threshold pace (maximum pace for 60 minutes). Once you know your threshold pace, you can use this number to update your TrainingPeaks profile, ensuring that your upcoming training sessions are fully personalized to your level.

To update your profile:

Go to Account Settings.

Navigate to Zones → Pace → Threshold Pace.

Enter your average pace during the main set.

If you know your maximum heart rate (HR) and resting HR, you can add those as well in the HR Zone section.
Details
Tuesday

Recovery Run- 30 mins

Run00:30:0033 TSSStructured Workout
Recovery Run

This session is designed to help your body recover while maintaining movement and circulation. Keep the effort light and focus on relaxation.

Warm-Up (10 min):

Start with an easy jog, keeping the pace slow and comfortable. Let your heart rate gradually rise, and allow your muscles to loosen up. Pay attention to your form—stay relaxed and keep your breathing controlled.

Main Run:

Settle into your slow, easy recovery pace. This should feel light and effortless, helping your body flush out any residual fatigue. Avoid pushing the pace—this is about active recovery, not intensity. Keep your stride smooth and comfortable.

Cool-Down (5 min):

Gradually slow your pace to an easy jog, then transition to a very slow shuffle. Let your breathing return to normal and focus on a relaxed posture. Finish with some light stretching to aid recovery.
This run should leave you feeling refreshed rather than fatigued.
Details
Wednesday

Velocity Boost

Run00:58:3072 TSSStructured Workout
Warm-Up:

Commence with a 15-minute easy jog, gradually increasing your pace to warm up your muscles and prime your cardiovascular system.

Main Workout: Anaerobic Speed Surge

10 sets of 30-second all-out sprints, pushing your limits for maximum anaerobic power.

Recover with a brisk walk or slow jog for 1 minute between each sprint.

Recover 5mins

Endurance Intervals:
Transition to sustained effort:

5 sets of 2-minute runs at a challenging pace.
Allow for a 1.5-minute active recovery with an easy jog in between sets.


Cool Down:

Conclude your run with a gradual 6-minute jog, followed by a comprehensive stretching routine targeting major muscle groups.
Details
Thursday

Rolling & Stretching

StructuredStrength00:20:00Structured Workout
A: Rolling Gluteus Maximus & Piriformis
B: Rolling Hamstrings
C: Rolling IT Band
D: Calf Stretch
E: Plantar fascia massage with a golf ball.
Details
Friday

Rest - Recovery Day

Rest
A rest or recovery day is essential for new runners to allow the body to repair and rebuild after training.

It helps prevent injuries, reduces muscle soreness, and improves long-term performance. On these days, focus on light, non-strenuous activities like walking, stretching, or yoga to keep blood flowing without overexertion.

Prioritize quality sleep, proper hydration, and balanced nutrition to support recovery.

Remember, rest is not slacking—it’s a crucial part of becoming a stronger, healthier runner.
Details
Saturday

Anaerobic Ignition

Run00:54:0061 TSSStructured Workout
Warm-Up:

15 minutes of easy jogging to warm up your muscles and prevent injury.

Main Workout:

Anaerobic Sprints

10 sets of 30-second sprints at maximum effort, with 1-minute rest intervals in between.
Active Recovery:

5 minutes of easy jogging to catch your breath and prepare for the next segment.

Anaerobic Sprints:

6 sets of 30-second all-out sprints, with 1-minute rest intervals.

Cool Down:


10 minutes of easy jogging followed by a thorough stretching routine to aid recovery and prevent muscle stiffness.
Details
Sunday

Recovery Run- 40 mins

Run00:40:0045 TSSStructured Workout
Recovery Run

This session is designed to help your body recover while maintaining movement and circulation. Keep the effort light and focus on relaxation.

Warm-Up (10 min):

Start with an easy jog, keeping the pace slow and comfortable. Let your heart rate gradually rise, and allow your muscles to loosen up. Pay attention to your form—stay relaxed and keep your breathing controlled.

Main Run:

Settle into your slow, easy recovery pace. This should feel light and effortless, helping your body flush out any residual fatigue. Avoid pushing the pace—this is about active recovery, not intensity. Keep your stride smooth and comfortable.

Cool-Down (5 min):

Gradually slow your pace to an easy jog, then transition to a very slow shuffle. Let your breathing return to normal and focus on a relaxed posture. Finish with some light stretching to aid recovery.
This run should leave you feeling refreshed rather than fatigued.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:21:00 01:10:00
strength x2
00:37:00 00:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
03:21:00 01:10:00
StructuredStrength strength
00:37:00 00:20:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Adrien Thevenet

RunForce

Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-RRCA Certified
-STRYD Power Coach
-ACE Certified

With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.

Let's achieve together through personalized coaching, unwavering support, and a focus on maintaining motivation and integration into your lifestyle.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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