Running
Self-Paced
Advanced 5K
16 weeks
About this plan
This is a 5k training plan designed for those who would consider themselves to be advanced, with multiple years of experience in training and racing at a competitive level.
16
Weeks
3, 4, 5, 6
Days/Week Options
Program Structure
Week 1
Mon:
30m
Tue:
45m
Wed:
45m
Thu:
30m
Sat:
1h 5m
Sun:
30m
Week 2
Mon:
39m
Tue:
45m
Wed:
45m
Thu:
54m
Sat:
1h 5m
Sun:
39m
Week 3
Mon:
54m
Tue:
45m
Wed:
58m
Thu:
30m
Sat:
1h 10m
Sun:
44m
Week 4
Mon:
48m
Tue:
40m
Wed:
49m
Thu:
51m
Sat:
1h 15m
Sun:
44m
Week 5
Mon:
58m
Tue:
45m
Wed:
54m
Thu:
59m
Sat:
1h 15m
Sun:
41m
Week 6
Mon:
46m
Tue:
45m
Wed:
54m
Thu:
57m
Sat:
1h 15m
Sun:
41m
Week 7
Mon:
58m
Tue:
45m
Wed:
54m
Thu:
1h 4m
Sat:
1h 20m
Sun:
41m
Week 8
Mon:
54m
Tue:
45m
Wed:
54m
Thu:
1h 5m
Sat:
1h 20m
Sun:
41m
Week 9
Mon:
57m
Tue:
35m
Wed:
44m
Thu:
1h 1m
Sat:
1h 10m
Sun:
39m
Week 10
Mon:
1h 7m
Tue:
50m
Wed:
54m
Thu:
1h 26m
Sat:
1h 20m
Sun:
41m
Week 11
Mon:
1h 2m
Tue:
45m
Wed:
44m
Thu:
1h 3m
Sat:
1h 10m
Sun:
41m
Week 12
Mon:
1h 9m
Tue:
55m
Wed:
1h 1m
Thu:
1h 6m
Sat:
1h 20m
Sun:
41m
Week 13
Mon:
58m
Tue:
45m
Wed:
59m
Thu:
1h 6m
Sat:
1h 15m
Sun:
41m
Week 14
Mon:
1h 13m
Tue:
45m
Wed:
59m
Thu:
59m
Sat:
1h 15m
Sun:
41m
Week 15
Mon:
1h 4m
Tue:
45m
Wed:
59m
Thu:
1h 14m
Sat:
1h 5m
Sun:
35m
Week 16
Mon:
49m
Tue:
1h 10m
Wed:
50m
Thu:
38m
Sat:
20m
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