8-Week Advanced 5K Training Plan

This 8-week plan is designed for experienced runners aiming to smash their personal best over 5K. The plan incorporates both running and strength sessions to ensure you build speed and endurance, while improving strength and injury resilience.

Key Features of the Plan

Structured Training Sessions

Designed for runners who can already run continuously for an hour, this plan includes 4-5 targeted runs per week, with 2 strength sessions focusing on legs, core, and hips to support your running form, strength, and injury resilience.

Targeted Workouts

Sessions are tailored to improve your lactate threshold in the first block, and focus on race pace and speed development in the second block. These sessions include tempo runs, intervals, and endurance workouts to keep you motivated and progressing steadily towards your 5K PB.

Social Flexibility

Guidance is provided on which sessions can be swapped for group runs, allowing you to maintain a social aspect to your training while staying aligned with your goals.

8-Week Structured Progression

This plan is divided into two training blocks:

Block 1 (Weeks 1-4): Lactate Threshold and Endurance

The first four weeks focus on improving your lactate threshold, helping you build speed endurance. You'll work on sustaining faster paces for longer, preparing your body for the more intense speed work in the following block.

Block 2 (Weeks 5-8): Race Pace and Speed Development

The second block focuses on sharpening your race pace and developing speed. As the intensity increases, you’ll fine-tune your performance with intervals and tapering to peak for race day, ensuring you're ready for a personal best.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching advanced runners, I’m committed to helping you achieve your goals.

Ready to Achieve Your 5K Personal Best?

This plan is designed for advanced runners ready to push their limits. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s elevate your training and run with purpose!

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