5k - 8 week Advanced Training Plan

This plan is for you if you’ve already banked a few 5k races and want to improve your 5k performance. It includes fast intervals and sustained paced running. You’ll be running 4 times a week.

 

Mon  Tue Wed Thurs Fri Sat Sun
Week 1 30mins easy run  Rest 10mins easy run, (90secs fast run, 90secs jog) x8, 10mins easy run Rest 10mins easy run, (5mins steady, 5mins faster) 10mins easy run Rest 40mins easy run
Week 2 30mins easy run Rest 10mins easy run, (5mins at tempo pace, 2mins jog) x 4, 10mins easy run Rest 10mins easy run, (6mins steady, 6mins tempo), 10mins easy run Rest 50mins easy run
Week 3 35mins easy run Rest 10mins easy run, (90secs fast run, 60secs jog) x10, 10mins easy run Rest 10mins easy run, (8mins tempo, 4mins faster, 2 mins fast), 10mins easy run Rest 60mins easy run
Week 4 25mins easy run Rest 10mins easy run, (10mins fast run, 2.5mins jog ) x 3, 10mins easy run Rest 10mins easy run, (10mins steady, 6mins faster, 2mins fast) 10mins easy run Rest 70mins easy run
Week 5 35mins easy run Rest 10mins easy run, (2mins fast run, 90secs jog ) x 8, 10mins easy run Rest 10mins easy run, (5mins steady, 5mins faster, 5mins easy) x2, 10mins easy run Rest 75mins easy run
Week 6 30mins easy run Rest 10mins easy run, (90s secs fast pace with 90secs jog x 5, 3mins jog between sets) x 2, 10mins easy run Rest 10mins easy run, (7mins steady, 7mins faster, 7mins easy) x 2, 10mins easy run Rest 75mins easy run
Week 7 35mins easy run Rest 10mins easy run, (4mins fast run, 75secs jog) x 6, 10mins easy run Rest 10mins easy run, (3mins steady, 3mins faster, 3mins easy) x 2, 10mins easy run Rest 40mins easy run
Week 8 20mins easy run Rest 10mins easy run, (60secs controlled fast run, 2mins walk) x 4, 10mins easy run Rest Rest or 15 mins easy run EMF 5K! Well deserved rest!

Easy or recovery runs During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort. Steady runs These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip. Threshold or tempo runs Running at ‘threshold’ pace is about running under ‘controlled discomfort’ and is great for improving your running economy. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering a four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ‘threshold’ pace and this will change the fitter, stronger and faster you get.