5K Plan - Advanced

Average Weekly Training Hours 05:24
Training Load By Week
Average Weekly Training Hours 05:24
Training Load By Week

5K Advanced

Sample Day 1
0:50:00
Endurance - Medium Long Run

Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).

Sample Day 2
0:45:00
Endurance + Speed

Dynamic Warm up Exercises
30 min easy run

10 x :10 strides w/ :60 rest

Sample Day 2
0:20:00
Strength

Sample Day 3
0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

Sample Day 4
0:20:00
Tempo

20 min @ 5K race pace goal + :30 per mile

Zone 3 or RPE 4-6

Sample Day 4
0:20:00
Strength

Sample Day 5
0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3