5k Training Plan - Advanced Training Plan

This program is ideal for experienced runners who have completed the 5K distance multiple times and are now focused on setting a time goal to improve their current personal best (PB). It’s also a great fit for marathon and half marathon runners looking to incorporate a speed-focused block of training into their routine. The program kicks off with interval workouts from the very first week, so we recommend that runners first take 1-2 rest weeks, followed by 2-3 weeks of easy mileage, building up to 25-30 miles. This allows for proper preparation and a smooth transition into the more intense phases of the plan. This plan also includes hill workouts. Before purchasing, please ensure you have access to a hill for hill repeats, as it is a key component of the training. Additionally, cross-training days are included to help improve overall fitness and reduce the risk of injury. Runners should have access to a bike, elliptical, or pool for cross-training. If you don’t have access to these, you can substitute with a brisk walk for the same duration to reduce intensity, or replace it with an easy run to add additional mileage. Plan Details: Duration: 16 weeks Longest Run: 12 miles Mileage Range: 23 miles + 30-minute cross-training to 39 miles + 45-minute cross-training Weekly Structure: 2 interval workouts (speed and intensity-focused) 1 easy long run (building endurance) 2 easy runs (maintaining volume and pace) 1 easy cross-training day (to enhance overall fitness) 1 rest day This program is structured to blend speed, volume, and hill strength to help you improve race-day performance while maintaining mileage. Perfect for competitive runners or those who are ready to break through their current 5K limits.