THIS PLAN

This 20 WEEK plan is a run training programme for 5K runners

ABILITY

'Advanced' HP means you are a great runner consistently challenging for age group podiums or high overall race positions. You're talented, consistent, high compliance in your training and wanting those marginal 1% gains. You research widely, know your strengths and weaknesses inside-out and are an efficient and economic runner. You've probably run throughout your life and know your way around a track. Regarded by your peers as very fast.

HP Speedwork includes elite track work and is very taxing, you must be very fit, uninjured, under 30 and have a 'can-do' mindset. Use this description primarily to inform this plan's suitability for you

Open / Male

Targeting an age graded flat 5K run between 16 to sub-19min (Around 3:12 to 3:48 per K | 5:09 to 6:08 per mile)

Female

Targeting an age graded flat 5K run between 18-19:30min (Around 3:36 to 3:54 per K | 5:48 to 6:17 per mile)

Translate and compare your run times with the age graded guide range above. Input your age here

We do an identically structured but still challenging Advanced ability plan that swaps out the elite track sessions for performance alternates. View that plan and other abilities / durations including run splits here

CONTENT

Av race oriented 3.5 hrs over 4 workouts/week

Fresh, different, highly rated and current. Many sessions pro derived. You've picked 20 weeks so you get a 'ramp' month that builds mental and physical readiness for start of race-specific training. 5 weeks-in speedwork that uses your 400, 800 and 1500m pb/pr pace for its track intervals starts. This progresses to longer duration speedwork, coupled with midweek x-threshold and endurance runs. Weekends are for race pacing and hill work intervals. Plan includes run tests, race simulations, 'form' runs, one week taper and flexible race week schedule. Full S&C and free access to the world's most comprehensive racing and training content

PERSONALISED & PROVEN

All RUN plans follow a race-proven format based on your own endurance and speedwork run test results in week one. The higher ability the plan, the more challenging the speedwork and race pace interval durations / rests. All TrainingPeaks workouts have built in progression challenge meaning that workouts keep pace with your improving fitness, thresholds and times

TIMING

Download this run plan to MONDAY of the week you want your training to start

SPEED BOOSTS

Happy with your slower endurance training but could do with more speed?
View structured 8 week run speed boosts here

MULTISPORT ASPIRATIONS?

Ever wanted to try multisport but worried about your ability in bike or swim? Use our racestronger®CUSTOM modular plans that allow you to combine different ability individual swim bike run disciplines together into one complete plan to suit you, with no more compromises. Visit racestronger.com to view modular plans. Looking to change up your training? Try an 8 week run boost. View all racestronger®CUSTOM modular plans and speed boosts here