Running: 16wk Your Best 5 km Program - 2 Days

TTG

Marathon
Coach
Coach Josh

The 16-Week Your Best 5 km Program is perfect for anyone wanting to run their fastest, strongest, and most enjoyable 5 km yet; without the overwhelm of high-volume training. With just two runs per week, this program balances quality over quantity, making it ideal for busy runners or those building up consistently for the first time.

Each week, you’ll complete two structured runs that rotate between:

Speed work – short, sharp efforts to build speed and efficiency

Fartlek training – fun, variable pacing to improve endurance and adaptability

Distance runs – gradual mileage increases to build confidence and stamina

The plan starts with lower weekly kilometres and steadily builds volume to prepare you for peak performance, before tapering to ensure you’re fresh and ready to run your best.

Progression Breakdown:

Weeks 1–4: 2-5 kms

Weeks 5–8: 5-9 kms

Weeks 9–12: 9-13 kms

Weeks 13–15: 10-13 kms

Week 16: Taper week to sharpen your performance

With the right mix of training and recovery, this program helps you steadily build fitness, avoid injury, and enjoy the process of becoming a stronger runner. Stick with it, and you’ll be set to crush your 5 km goal.

$39
Get Running: 16wk Your Best 5 km Program - 2 Days
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Train Smarter, Not Longer
Just two structured runs per week give you all the speed, endurance, and confidence you need. Perfect for busy schedules!
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Progressive & Safe Build-up
Gradual volume increase ensures steady improvement while minimising the risk of injury or burnout.
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Balanced Training Variety
A mix of speed work, fartlek, and distance runs keeps training engaging and develops every aspect of your running performance.
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Peak Performance on Race Day
The program strategically tapers in the final week so you're fresh, strong, and ready to run your best 5 km.
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Beginner Friendly, Goal Focused
Clear structure and manageable weekly distances make it easy to follow. No guesswork; just a straight path to your 5 km success.
Features
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Programming 2 days per week
Strategically programmed to peak on race day.
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Delivered through TrainHeroic
This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Running shoes // A Watch or Timer to track intervals and sessions
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

Conditioning

A

RUN: Fartlek 1.1.1

Dynamic Warm-up [Video 1] Repeat until you reach 1000m: 1:00 Walk 1:00 Jog 1:00 Fast Lower-body Stretches [Video 2] * Log the Total Time that 1000m takes. ** This is more of an active recovery day; enjoy the walking pace, and do not over-exert yourself on the Jogs.

Tuesday
Week 1 Day 3

Conditioning

A

RUN: Fartlek 1.0

Dynamic Warm-up [Video 1] Repeat until you reach 3000m: 1:00 of Walking 1:00 of Jogging Lower-body Stretches [Video 2] * Log the Total Time that 3000m takes. ** This is more of an active recovery day; enjoy the walking pace, and do not over-exert yourself on the Jogs.

Coach
More from TTG
coach-avatar Coach Josh

As an athlete, avid runner, and experienced strength coach, I’ve helped countless people build strength, improve performance, and prepare for events. I specialise in structured, proven programs that balance health and longevity, taking out the guesswork so you can train smarter, stay consistent, and achieve your best results.

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Your 5 km Breakthrough Starts Here

With just two runs per week and a proven 16-week structure, this program gives you the confidence, fitness, and strategy to run your best 5 km yet. Commit to the process, trust the plan, and get ready to surprise yourself on race day.

Get Running: 16wk Your Best 5 km Program - 2 Days
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Running: 16wk Your Best 5 km Program - 2 Days
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