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The 10-Week Advanced 5K Training Plan

  • By Mario Fraioli
  • Published Jun. 29, 2011
  • Updated Oct. 22, 2012 at 12:49 PM UTC

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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Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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