8-week Advanced 5k Training Plan (with Zones)
8-week Advanced 5k Training Plan (with Zones)
Author
Michele Pettinger, RRCA Level II Certified Running Coach, Head Coach @P3Running
All plans by this CoachLength
8 Weeks
Plan Description
This plan is written for the athlete who has a base of 25 to 30 miles a week; has ideally completed the P3 Running 8-week Base Building Plan and the 8-week 5K Intermediate Training Plan and is ready to continue to advanced their speed, tempo work, and endurance.
The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.
Coach Michele offers one, 15-minute complementary phone call to answer questions.
Coach Michele is an RRCA Level II Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
00:09:00 | 01:10:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:09:00 | 01:10:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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