Graphic promoting a 5km training plan, featuring a weekly schedule and the text 'Sharpen your 5k in just 5 weeks!' with a Roam branding and an arrow indicating additional FAQs.

Looking to improve your 5km time or train for your local ParkRun?

This 5K training plan is designed to help runners of all levels build strength, endurance, and confidence over a five-week period. 

This plan offers a balanced mix of easy runs, interval training, and recovery days to get you race-ready.

Download the PDF below and take the first step toward your next 5K finish line!

This plan was put together by our co-founder, Dr Andrius Ramonas. Check out the links below for some of the strength and conditioning (S&C) and running drills to supplement your training. 

Also see: Running Drills

Who is Andrius? (The dude who wrote this training plan)

Andrius is the co-founder of Roam. He's coached runners for years and is a pretty quick bugger himself - having won the inaugural Ring of Fire in NZ and previously holding the course record for Ultra Trail Australia (UTA) 50km. Plus some top finishes in some other gnarly trail events.

These days Andrius practices as a sports medicine doctor.