Advanced 5K Training Plan
This advanced training plan is tailored for experienced runners looking to significantly decrease their 5K time. It includes various intense sessions such as tempo runs, intervals, hill repeats, and fartleks – with warm-up/cool-down periods, adequate hydration/fuel and adequate rest periods included. Adjustments may be made depending on how one feels throughout their training period.
Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.
Advanced 5K Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 5 miles easy run | Interval: 1 mile warm-up; 10 x 400m at 5K pace, with 1 min rest; 1 mile cool-down | 6 miles at a steady pace | Tempo: 2 miles warm-up; 4 miles at tempo pace; 2 miles cool-down | Rest or cross-train | 8 miles long run | Rest |
| 2 | 5.5 miles easy run | Hill repeats: 2 miles warm-up; 10 x 1 min uphill at max effort, jog down; 2 miles cool-down | 6.5 miles at a steady pace | Tempo: 2 miles warm-up; 5 miles at tempo pace; 2 miles cool-down | Rest or cross-train | 9 miles long run | Rest |
| 3 | 6 miles easy run | Interval: 2 miles warm-up; 8 x 800m at 5K pace, with 90 secs rest; 2 miles cool-down | 7 miles at a steady pace | Fartlek: 8 miles with periods of increased pace throughout | Rest or cross-train | 10 miles long run | Rest |
| 4 | 6.5 miles easy run | Hill repeats: 2 miles warm-up; 12 x 1 min uphill at max effort, jog down; 2 miles cool-down | 7.5 miles at a steady pace | Tempo: 2 miles warm-up; 6 miles at tempo pace; 2 miles cool-down | Rest or cross-train | 11 miles long run | Rest |
| 5 | 7 miles easy run | Interval: 2 miles warm-up; 5 x 1 mile at 5K pace, with 2 min rest; 2 miles cool-down | 8 miles at a steady pace | Fartlek: 9 miles with periods of increased pace throughout | Rest or cross-train | 12 miles long run | Rest |
| 6 | 7.5 miles easy run | Hill repeats: 2 miles warm-up; 14 x 1 min uphill at max effort, jog down; 2 miles cool-down | 8.5 miles at a steady pace | Tempo: 3 miles warm-up; 6 miles at tempo pace; 3 miles cool-down | Rest or cross-train | 13 miles long run | Rest |
| 7 | 8 miles easy run | Interval: 3 miles warm-up; 12 x 400m at 5K pace, with 1 min rest; 3 miles cool-down | 9 miles at a steady pace | Fartlek: 10 miles with periods of increased pace throughout | Rest or cross-train | 14 miles long run | Rest |
| 8 | 5 miles easy run | 4 miles at race pace | 5 miles easy run | Rest | Rest | 3 miles shakeout run | Race Day – 5K |