Advanced 5k Plan GoGo

Average Weekly Training Hours 06:15
Training Load By Week
Average Weekly Training Hours 06:15
Training Load By Week

This Plan is designed for someone that is used to running 30-40miles per week.

Sample Day 1
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins

Sample Day 2
1:10:00
7mi
FARTLEK 8X2'-0N/2'-MOD

WORKOUT WARMUP, 8X[2 min hard, 2 min moderate], WORKOUT COOLDOWN

Sample Day 3
0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 4
0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 5
5mi
Tempo 2miles

WORKOUT WARMUP, 2miles Tempo, WORKOUT COOLDOWN

Sample Day 6
0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 7
1:05:00
7mi
Easy Run 1hr

LUNGE MATRIX, 1hr