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Advanced 5K Running Program

You've been running for several years, raced many 5Ks and even a few longer races. Now you're wondering "how much faster can I run?"

Perhaps you're looking to break a new time barrier or to finish in the top 10 of your favorite race.

It doesn't matter what your ability, age or goal you just feel like testing yourself.
Good for you!

This Advanced 5K 12-week running program increases your endurance with long runs and your speed with harder sessions. No surprise that you have lift your intensity, right? Like many things in life you'll be rewarded for putting in the effort.

Notes on the Program

Covert Mileage
You'll notice the workouts are in miles. Click here for distances in kilometers.

Flexibility
Some days we feel tired, other days we're strong. With the ranges in this 5K training program choose what's best for you. Swap the running and rest days so they fit into your life. If you need extra days off take them, don't feel pressure to hit the mileage totals every day or week.

Running Together
Training with others can help you get out the door or finish a tough workout. Adjust this Advanced 5K running program so you can run together and all get to your goals.

Some days you might start first in the interval workout so your faster friend can try and catch you. You might run a few miles with a running partner who's having a short run, and then keep going.

Hard/Easy Rule
You'll see that each hard day e.g. speed or long run is followed by easy running or a rest day. Sticking to this habit will help you recover from these workouts and stay injury free.

Rest Days
Giving your muscles a day off from running helps them get stronger. These days are important to prevent injuries. If you want to do something on rest days try a low-impact cross training workout.

Warm Up and Cool Down
The daily distances include your 5-10 minutes of easy running to warm up and cool down. Get started with some warm up exercises. Remember to spend some time stretching after your workouts.

Easy Run
You'll run most of your runs at a relaxed and conversational pace. If you can't talk to your running partners you're probably moving too fast.

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Long Run (LR)
These runs help increase your strength and endurance for the 5K. Run them at an easy pace as you're working on building distance not speed. It's fun to run your long run with friends of similar ability so you can chat and support each other to help the miles tick by.

You can also include pickups e.g. 8-10 of 30-40 second faster efforts during some of your long runs. This change of pace helps break up the long run and improves your leg speed.

Fartlek
You'll use fartlek runs for some of your faster workouts. Click here for the details and some examples of fartlek training. Here are some sample fartlek workouts to try:

5-6x2 minute hard with 1 minute easy jog recovery

4x3 minute hard with 2 minute easy jog recovery

Hill Running
To build some strength and endurance you'll run some hill workouts.
Click here for advice on how to run hills.

Strides
These are short bursts of 30-40 seconds of quicker running to boost fast leg turn over. Do the strides towards the end of your easy run, before your cool down. Make sure you run them on a flat and even surface. Run them relaxed, with good running form and without straining. Run easy between each one catching your breath and then start again.

Tempo Run
These workouts help prepare you for 5K racing by running at a fast even pace for a few miles. After a good warm up you'll run at 80-85% of your maximum effort, working hard but not flat out. Click here for instructions on tempo runs.

Intervals
Click here for advice on interval training e.g. pace, recovery, etc. You'll run most of your intervals at 5K pace or slighter quicker. As you get further along in the program you may adjust this pace to your new 5K race goal.

Time Trial
A few weeks before your 5K race you'll get ready with a time trial. You want to run this comfortably hard but not all out.

It's easier if you enter a low-key fun run so you'll have some competition. Also use it to fine-tune your race day rituals of getting ready, eating, warming up, etc. Otherwise ask some friends to run some or all of the time trial with you in a training session.

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Advanced 5K 12-week Running Program

Week	Mon	Tues	Wed	Thurs	Frid	Sat	Sun	Total Miles
1	Rest	6xShort Hills DT=5M	Easy 3-4M	Easy 4M incl. 8 strides	Easy 4-5M	Easy 4M	LR=7-8M	27-30
2	Rest	Fartlek DT=6M	Easy 3-4M	Easy 4M	Easy 5M	Easy 5M	LR=7-8M	30-32
3	Rest	Intervals 5-6x400m 3-4x200m DT=6M	Easy 4-5M	6xLong Hills DT=5M	Easy 5M	Easy 4M	LR=8-10M	32-35
4	Rest	Intervals 4-5x800m DT=6M	Easy 4-5M	Easy 5-6M	2M Tempo Run DT=6M	Easy 5M	LR=6-7M	32-35
5	Rest	5-6xLong Hills DT= 6M	Easy 5M	Easy 6-7M	Fartlek DT=5-6M	Easy 5M	LR=7-8M	34-37
6	Rest	Intervals 2-3x1000m 1-2x400m DT=6M	Easy 5-6M	Easy 5-6M	Easy 6M	Easy 4M	LR=10-12M	36-40
7	Rest	Fartlek DT=6-7M	Easy 7-8M	Easy 6M	Fast Intervals 8x400m DT=6M	Easy 5M	LR=7-8M	37-40
8	Rest	Intervals 2x1600m 2x400m DT=6M	Easy 7-8M	Easy 6-7M	2M Tempo DT=6-7M	Easy 6M	LR=7-8M	38-42
9	Rest	Fast Intervals 4-5x800m DT=6M	Easy 5-6M	Easy 6-7M	2.5M Tempo Run DT=6M	Easy 5M	LR=8-10M	36-40
10	Easy 4M	Fast Intervals 5-6x400m DT=6M	Easy 5-7M	Easy 7-8M	Easy 6M	Rest	5KTime Trial DT=6M	34-37
11	Rest	Easy 6-7M	Easy 5M	Intervals 3-4x1000m DT=6M	Easy 5-6M	Easy 4M	LR=6-7M	32-35
12	Rest	Intervals 3-5x400m DT=4M	Easy 3-5M	Easy 4-5M	Easy 4M	Rest	5K Race	15-18 plus Race

DT=Daily total of miles
LR=Long run

Try the Basic 5K running program if this Advanced 5K looks too difficult.

Subscribe to our Running Shorts ezine for more free advice.

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