Training program
5K Builder
Build the strength to race every mile
Difficulty
Intermediate
Duration
8 weeks
Workouts
24
Equipment
Running shoes, Watch
Aerobic and threshold sessions for athletes preparing to run a stronger 5K.
Sessions in this program
Aerobic power
5K Builder Session
A complete 5k builder session built from the endurance training progression.
Movement quality
5K Builder Technique
Controlled practice that reinforces clean positions and repeatable technique. This session is tailored to 5k builder.
Work capacity
5K Builder Volume
Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to 5k builder.
High output
5K Builder Intensity
Higher-intent work with full focus on powerful, high-quality repetitions. This session is tailored to 5k builder.
Performance test
5K Builder Challenge
A demanding progression that tests the fitness and skills developed in the program. This session is tailored to 5k builder.