BEFORE YOU START
Know exactly what you are buying
This is a complete, structured training plan with every week mapped out from your first session to race day. Check the fit, progression and support below before starting.
START HERE
Is this plan right for you?
This plan fits if you:
- currently run 5K in roughly 28 to 32 minutes
- can run continuously and already train regularly
- can commit to 3 or 4 running days each week
- want structure without an excessive weekly volume
Choose another option if you:
- are completely new to continuous running
- already run close to or below 23 minutes
- need a rehabilitation or return-from-injury plan
- want individual feedback and fully personalised coaching
WHAT YOU GET
Everything needed to train with purpose
No random workouts. No guessing what comes next. Each week has a clear role in moving you towards race day.
- ✓A complete 8-week schedule
- ✓Three to four running days each week
- ✓Aerobic base and threshold development
- ✓VO2max and 5K-specific sessions
- ✓A planned recovery week
- ✓A race-week taper and sub-25 attempt
- ✓Effort and training-zone guidance
- ✓Clear instructions for missed sessions and recovery
THE PROGRESSION
How the plan develops
Training builds in stages, with recovery placed where it is needed and a taper before your 5K attempt.
Build the base
Weeks 1 to 3 grow easy running and introduce controlled threshold work.
Absorb the work
Week 4 lowers volume so the early training can settle.
Sharpen for 5K
Weeks 5 to 7 add VO2max and mixed threshold plus 5K pace work.
Taper and race
Week 8 reduces fatigue before your sub-25 attempt.
INSIDE THE PLAN
Simple enough to follow. Detailed enough to trust.
Every week sets out the session type, duration, intended effort and purpose. The plan also explains training zones, easy running, threshold work, recovery and what to do when life interrupts training.
SAMPLE WEEK FORMAT
The exact sessions progress across the full plan.
SPORT SCIENCE SIMPLIFIED
Built around the demands of a faster 5K
The plan is built around aerobic base and lactate-threshold development. Most running stays controlled, while focused threshold and VO2max sessions increase the speed you can sustain. The final block adds 5K-specific work before volume drops for race day.
HOW TO USE IT
Open the plan and know what to do
Set your week
Place the key session and long run first, then arrange easy days around them.
Follow the effort
Use the session guidance rather than forcing a pace when conditions or fatigue change.
Stay consistent
Complete the weeks in order. Do not double sessions after a missed day.
Race fresh
Use the final taper to reduce fatigue and arrive ready for your 5K attempt.
PARALLEL PERFORMANCE
Made by competitive runners and sport scientists
We build practical plans that connect endurance physiology with the sessions runners actually need. The aim is simple: clear structure, purposeful training and no unnecessary complexity.
QUESTIONS
Before you start
How fit should I be before starting?
You should be able to run 5K continuously and currently sit around 28 to 32 minutes.
Do I need a heart-rate monitor?
No. The plan includes effort guidance, so you can train using perceived effort. A heart-rate monitor is optional.
Can I move the training days?
Yes. Keep easy days between harder sessions and avoid placing the key session directly beside the long run.
What happens if I miss a run?
Skip it and continue with the plan. Do not double up to recover missed volume.
Is this personalised coaching?
No. This is a structured digital plan. Runners needing individual changes, feedback or injury management should choose one-to-one coaching.
YOUR NEXT 5K STARTS HERE
Stop guessing. Start building towards sub-25.
Eight focused weeks take you from aerobic base to a fresh, prepared 5K attempt.
Return to purchaseReturn to the product section above to complete your purchase.