The 10-Week Advanced 5K Training Plan

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 Long Run: 60:00 Easy Run (30:00) or X-Training (45:00) Hill Workout: 10 x 1:00 @ 5K effort w/jog down recovery Easy Run: 45:00 Easy Run: 45:00 + strides Tempo Run Run: 20:00 @ goal 5K pace + 30 seconds/mile Easy Run: (30:00) or X-Training (45:00)
2 Long Run: 65:00 + strides Easy Run (30:00) or X-Training (45:00) Fartlek: 5-6 x 3:00 @ goal 5K pace w/2:00 recovery Easy Run: 45:00 Easy Run: 50:00 + strides Progression Run + Hill Repeats: 50:00 (First 30:00 easy, next 15:00 steady, last 5:00 @ goal 5K pace); 4 x 30-second hill repeats @ 5K effort afterward Easy Run: (30:00) or X-Training (45:00)
3 Easy Run: 45:00 + strides Easy Run (30:00) or X-Training (45:00) Track Workout: 10 x 400m @ goal 5K pace – 5 seconds per mile w/200m jog recovery Easy Run: 35:00 Easy Run: 35:00 + strides Hill Workout: 3 x 2:00-1:00-30 second hill repeats w/jog down recovery. Start at 5K effort and increase progressively Easy Run: (30:00) or X-Training (45:00)
4 Long Run: 70:00 + strides Easy Run (30:00) or X-Training (45:00) Tempo Run: 4 miles @ goal 5K pace + 15-20 seconds/mile Easy Run: 45:00 Easy Run: 45:00 + strides Track Workout: 8 x 200m @ 3K pace w/200m jog recovery Easy Run: (30:00) or X-Training (45:00)
5 5K RACE Easy Run (30:00) or X-Training (45:00) Easy Run: 60:00 + strides Easy Run: 45:00 Track Workout: 4-5 x 1 mile @ 5K race pace w/1:00 recoveries Easy Run: 50:00 Easy Run: (30:00) or X-Training (45:00)
6 Long Progression Run: 75:00 + strides (First 50 minutes easy, last 25:00 @ marathon/half marathon pace [5K pace + ~40 sec/mile]) Easy Run (30:00) or X-Training (45:00) Hill Repeats: 12 x 30-seconds @ 3K effort (5K pace – 15 seconds/mile) w/jog down recoveries Easy Run: 45:00 Easy Run: 50:00 + strides Track Workout: 4 x 1,200m @ 5K pace – 5 seconds/mile with 2:00 recoveries Easy Run: (30:00) or X-Training (45:00)
7 Long Run: 75:00 + strides Easy Run (30:00) or X-Training (45:00) Tempo Run: 6 miles @ 5K pace + 30 seconds/mile Easy Run: 45:00 Easy Run: 45:00 + strides 10 x 300m @ 3K pace w/100m jog recoveries Easy Run: (30:00) or X-Training (45:00)
8 Long Run: 60:00 + strides Easy Run (30:00) or X-Training (45:00) Hill Repeats: 3 x 2:00 @ 5K effort; 4 x 1:00 @ 5K effort; 4 x 30 seconds @ 3K effort. Recovery: jog down the hill after each repeat. Easy Run: 45:00 Easy Run: 35:00 + strides Track Workout: 1 mile @ 5K pace; 2 x 800m @ 5K pace – 10 sec/mile; 4 x 400m @ 3K pace (Recovery: half the distance of the preceding interval.) Easy Run: (30:00) or X-Training (45:00)
9 Long Run: 80:00 + strides Easy Run (30:00) or X-Training (45:00) Intervals: 2 x 1.5 miles w/3:00 recovery between intervals. First 1.5-mi interval at 5K pace (no faster!), second at 5K pace – 5-10 sec/mile. Easy Run: 45:00 Easy Run: 45:00 + strides Track Workout: 6 x 800m @ 3K pace w/2:00 jog recovery between intervals Easy Run: (30:00) or X-Training (45:00)
10 Long Run: 60:00 + strides Easy Run (30:00) or X-Training (45:00) Tempo Run + Fartlek: 10:00 @ 5K pace + 30 sec/mile, 3:00 recovery, 6 x 30 seconds @ 3K effort w/90 sec recoveries Easy Run: 45:00 Easy Run: 30:00 + strides Track Workout: 6 x 200m @ 3K pace w/200m jog recovery between intervals Easy Run: (30:00) or X-Training (45:00)
5K RACE!
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