The Ultimate 5K Training Plan (How to run your fastest 5K!)

Ready to take your 5K training to the next level? In this video, I’ll walk you through exactly how to build a personalized 5K training plan using the VDOT system—a science-backed method developed by legendary coach Jack Daniels and his Daniels' Running Formula. 🚀 What You’ll Learn: ✅ The key phases of 5K training (Base, Strength, Intensity, Race Prep) ✅ How to determine your exact training paces using VDOT ✅ Weekly mileage, long runs, and workouts for a 20-minute 5K (easily adjustable!) ✅ The biggest mistakes runners make—and how to avoid them I’m Steven Lawrence, an NCAA All-American 5K runner turned Masters Marathon Champion, and I’ve used these strategies to optimize my training for decades. Whether you're training for your first 5K or aiming for a PR, this guide will set you up for success. 🚀 Subscribe for more Masters Running content! 👉 @MastersRunner 🔗 Related Video: My 2:23 Marathon at 46 - How I Used VDOT Training