Advanced Run 5k Training Plan
Training Plan Overview
The Advanced 5K Run Training Program is geared towards runners who have completed 5K and want to improve their finish time successfully. It incorporates four runs (two easy, one long, one speed), rest days and cross-training. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Advanced 5K Run Training Program is best suited for those who have been running at least 4-5 times per week for 45-60 minutes.
Training Plan Mileage Chart
Weekly Overview
Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 5k training plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 May 13 |
May 13 Easy Run 40 mins |
May 14 Cross-Train 45 mins |
May 15 Run 45 mins |
May 16 Cross-Train 45 mins |
May 17 Run 40 mins |
May 18 Endurance Run 45 mins |
May 19 Rest |
| Week 2 May 20 |
May 20 Run 40 mins |
May 21 Cross-Train 45 mins |
May 22 Run 45 mins |
May 23 Cross-Train 45 mins |
May 24 Run 40 mins |
May 25 Endurance Run 50 mins |
May 26 Rest |
| Week 3 May 27 |
May 27 Easy Run 40 mins |
May 28 Cross-Train 45 mins |
May 29 Run 50 mins |
May 30 Cross-Train 45 mins |
May 31 Run 40 mins |
Jun 1 Endurance Run 50 mins |
Jun 2 Rest |
| Week 4 Jun 3 |
Jun 3 Easy Run 45 mins |
Jun 4 Cross-Train 45 mins |
Jun 5 Speed Run 50 mins |
Jun 6 Cross-Train 45 mins |
Jun 7 Run 40 mins |
Jun 8 Endurance Run 60 mins |
Jun 9 Rest |
| Week 5 Jun 10 |
Jun 10 Easy Run 45 mins |
Jun 11 Cross-Train 45 mins |
Jun 12 Speed Run 56 mins |
Jun 13 Cross-Train 45 mins |
Jun 14 Run 40 mins |
Jun 15 Endurance Run 60 mins |
Jun 16 Rest |
| Week 6 Jun 17 |
Jun 17 Easy Run 45 mins |
Jun 18 Cross-Train 45 mins |
Jun 19 Speed Run 44 mins |
Jun 20 Cross-Train 45 mins |
Jun 21 Run 40 mins |
Jun 22 Endurance Run 70 mins |
Jun 23 Rest |
| Week 7 Jun 24 |
Jun 24 Easy Run 45 mins |
Jun 25 Cross-Train 45 mins |
Jun 26 Speed Run 50 mins |
Jun 27 Cross-Train 45 mins |
Jun 28 Run 40 mins |
Jun 29 Race Pace Run 70 mins |
Jun 30 Rest |
| Week 8 Jul 1 |
Jul 1 Easy Run 45 mins |
Jul 2 Cross-Train 45 mins |
Jul 3 Run 46 mins |
Jul 4 Cross-Train 45 mins |
Jul 5 Run 40 mins |
Jul 6 Race Pace Run 70 mins |
Jul 7 Rest |
| Week 9 Jul 8 |
Jul 8 Easy Run 40 mins |
Jul 9 Cross-Train 45 mins |
Jul 10 Run 46 mins |
Jul 11 Cross-Train 45 mins |
Jul 12 Run 40 mins |
Jul 13 Endurance Run 60 mins |
Jul 14 Rest |
| Week 10 Jul 15 |
Jul 15 Easy Run 40 mins |
Jul 16 Rest |
Jul 17 Run 30 mins |
Jul 18 Rest |
Jul 19 Run 30 mins |
Jul 20 Run 20 mins |
Jul 21 5K Race! |
Warning
Based on your selected race date you should have started training on May 13, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.