9week 5Km PB by Dr Will

If you’ve been following my YouTube videos and thinking, “I wish I had a simple, structured plan to finally crack a faster 5K” — this is it.

I built this 9-week 5K plan for runners who want a clear, no-nonsense pathway to running faster without adding unnecessary complexity. It’s based on the same training principles I use with the athletes I coach — threshold-based pacing, progressive loading, consistent structure, and workouts that make sense in the real world.

This isn’t a random collection of sessions. It’s a purposeful, data-informed training sequence that builds you up week by week, giving you the fitness, confidence, and speed you need to run your best 5K yet.

Whether you’re chasing your first sub-30, aiming for sub-20, or simply want to feel strong and in control from start to finish, this plan will take you there.

What’s Inside

A complete 9-week progression designed for real runners

I’ve structured the plan to gradually increase training load without tipping you into fatigue. Every week has a clear purpose and every session plays a role in making you stronger, faster, and more efficient.

Expect a balance of:

• Threshold running to build your engine

• Speed development to sharpen your top end

• Purposeful long runs for aerobic durability

• Recovery days to keep you fresh and consistent

• Clear race-day preparation in the final weeks

Easy to follow — no guesswork

You’ll know exactly:

• How fast you should be running

• Why each session matters

• How to adjust if life gets in the way

• What to prioritise when time is tight

Built for all levels

Whether you’re a new runner or someone rebuilding speed after a break, the structure is simple, manageable, and effective. Stick to the flow, trust the process, and you’ll feel the improvements weekly.

Why This Plan Works

I’ve coached thousands of athletes through performance plateaus, and the formula is always the same: consistent training, correct pacing, and a clear progression. This plan gives you all three.

If you put in the work, I’m confident you’ll finish these nine weeks fitter, stronger, and ready to run your fastest 5K yet.