If you’re interested in fine-tuning your fitness, you don’t need to start training for a marathon. Instead, you can run a faster 5K by following this free training plan for the next 6 weeks, written by Olympic coach Mario Fraioli. With a mix of medium-long runs, speed workouts and progression runs, you’ll be able to improve your strength, speed and stamina—and very likely—run a faster 5K than you can right now.

Click here for the printable PDF: 6 Weeks to a Faster 5K