5KM ADVANCED TRAINING PLAN

Training Load By Week
Training Load By Week

5KM – Advanced; Goal Time: 17 min–16 min
Maximum Distance Per Week: 30-36 miles

• Ideal for seasoned runners who have been consistently running 5 or 6 days a week for a minimum of 1 year. These runners should also have completed a minimum of seven 5KM road races and should regularly incorporate speed work into their training. This plan is designed for runners seeking significant PRs in the 5KM distance and who are transitioning to the 10KM and half marathon.

Sample Day -4
4mi
STEADY PACE

Run type: Easy steady pace: 1mi, warm up: main 3mi @ 6:32 to 7:29, cool down none: Total distance= 4mi

Sample Day -3
6mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 4mi @ 6:00 to 6:20, cool down none: Total distance= 6mi

Sample Day -2
4mi
EASY STEADY PACE

Run type: Easy steady pace: 1mi, warm up: main 3mi @ 6:32 to 7:30, cool down none: Total distance= 4mi

Sample Day -1
6mi
TEMPO RUN

Run type: Tempo run, steady pace: 2mi, warm up: main 3mi @ 5:54 to 6:00, cool down 1mi: Total distance= 6mi

Sample Day 1
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 6:38 to 7:46, cool down none: Total distance= 11mi

Sample Day 3
4mi
EASY STEADY PACE

Run type: Easy steady pace: 1mi, warm up: main 3mi @ 6:32 to 7:29, cool down none: Total distance= 4mi

Sample Day 8
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 6:38 to 7:46, cool down none: Total distance= 11mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.