This 12-week 5K 3.2 advanced training plan prepares for a 5K in under 18:00 minutes with 6 running days/week. Training starts at 39 miles/week and peaks at 45 miles/week.

For each run, I provide the exact pace range. Simply set up your training zones based on your fitness level with a click of a mouse button.

• Upload all workouts to your smartwatch
• Switch plan level, free within 14 days
• Free email coach support

Hi! I'm Sandro Sket, coach & founder of RunningFront, NSCA-Certified Strength & Conditioning Specialist, and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013.