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 Nov 25 |
Nov 25 Easy Run 40 mins |
Nov 26 Cross-Train 45 mins |
Nov 27 Run 45 mins |
Nov 28 Cross-Train 45 mins |
Nov 29 Run 40 mins |
Nov 30 Endurance Run 45 mins |
Dec 1 Rest |
| Week 2 Dec 2 |
Dec 2 Run 40 mins |
Dec 3 Cross-Train 45 mins |
Dec 4 Run 45 mins |
Dec 5 Cross-Train 45 mins |
Dec 6 Run 40 mins |
Dec 7 Endurance Run 50 mins |
Dec 8 Rest |
| Week 3 Dec 9 |
Dec 9 Easy Run 40 mins |
Dec 10 Cross-Train 45 mins |
Dec 11 Run 50 mins |
Dec 12 Cross-Train 45 mins |
Dec 13 Run 40 mins |
Dec 14 Endurance Run 50 mins |
Dec 15 Rest |
| Week 4 Dec 16 |
Dec 16 Easy Run 45 mins |
Dec 17 Cross-Train 45 mins |
Dec 18 Speed Run 50 mins |
Dec 19 Cross-Train 45 mins |
Dec 20 Run 40 mins |
Dec 21 Endurance Run 60 mins |
Dec 22 Rest |
| Week 5 Dec 23 |
Dec 23 Easy Run 45 mins |
Dec 24 Cross-Train 45 mins |
Dec 25 Speed Run 56 mins |
Dec 26 Cross-Train 45 mins |
Dec 27 Run 40 mins |
Dec 28 Endurance Run 60 mins |
Dec 29 Rest |
| Week 6 Dec 30 |
Dec 30 Easy Run 45 mins |
Dec 31 Cross-Train 45 mins |
Jan 1 Speed Run 44 mins |
Jan 2 Cross-Train 45 mins |
Jan 3 Run 40 mins |
Jan 4 Endurance Run 70 mins |
Jan 5 Rest |
| Week 7 Jan 6 |
Jan 6 Easy Run 45 mins |
Jan 7 Cross-Train 45 mins |
Jan 8 Speed Run 50 mins |
Jan 9 Cross-Train 45 mins |
Jan 10 Run 40 mins |
Jan 11 Race Pace Run 70 mins |
Jan 12 Rest |
| Week 8 Jan 13 |
Jan 13 Easy Run 45 mins |
Jan 14 Cross-Train 45 mins |
Jan 15 Run 46 mins |
Jan 16 Cross-Train 45 mins |
Jan 17 Run 40 mins |
Jan 18 Race Pace Run 70 mins |
Jan 19 Rest |
| Week 9 Jan 20 |
Jan 20 Easy Run 40 mins |
Jan 21 Cross-Train 45 mins |
Jan 22 Run 46 mins |
Jan 23 Cross-Train 45 mins |
Jan 24 Run 40 mins |
Jan 25 Endurance Run 60 mins |
Jan 26 Rest |
| Week 10 Jan 27 |
Jan 27 Easy Run 40 mins |
Jan 28 Rest |
Jan 29 Run 30 mins |
Jan 30 Rest |
Jan 31 Run 30 mins |
Feb 1 Run 20 mins |
Feb 2 5K Race! |
Warning
Based on your selected race date you should have started training on Nov 25, 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.