Current + goal
Set 5K fitness
Current fitness anchors early training. Goal fitness is introduced progressively so the plan moves you towards a faster 5K without forcing race pace too early.
Calculating paces…
Sample Week
Olympic coaching · 5K performance protocol
5K Plan
Pace unit
Volume control
Set weekly volume
Easy runs and long-run volume adjust around your target. 5K-specific sessions, races, hills and sharp work stay protected.
Target: 50 km · standard week
View
Week breakdown
Week overview
Clean weekly view first. Open a day for the exact prescription and guidance.
Today’s workout
Training prescription
Volume
Intensity
Adjustment
Pace guide
Purpose
Execution
Supporting work
Coach’s notes from the original plan
Training language
5K pace zones
Use these as effort anchors. They update from the current-to-goal progression for the selected week.
Pacing