BSX Athletics: Advanced 5K - 4.5 to 5.5 Hours per Week

Average Weekly Training Hours 04:36
Training Load By Week
Average Weekly Training Hours 04:36
Training Load By Week

This training plan is designed for experienced runners who are prepared to run six times per week in pursuit of a faster 5K time. The plan is nine weeks long and includes two lactate threshold tests, in Week 3 and Week 6. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 45 minutes a day before you start. Like all BSX Insight/Matt Fitzgerald Training Plans, the 5K Advanced Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

Sample Day 1
0:45:00
Speed Play Run 45 (6x20)

Warm up for 5 minutes in Zone 2. Then run for 35 minutes in Zone 2, sprinkling 6 efforts in Zone 5 lasting 20 second each throughout this segment. It doesn't matter when you do these efforts, but be sure to allow enough time to fully recover from each before you start the next one.

Sample Day 2
0:45:00
Foundation Run 45

Warm up for 5 minutes in Zone 1. Then run for 40 minutes in Zone 2.

Sample Day 3
0:45:00
Foundation Run 45

Warm up for 5 minutes in Zone 1. Then run for 40 minutes in Zone 2.

Sample Day 4
0:46:00
Hill Repetitions Run 46 (8x30)

Warm up for 5 minutes in Zone 1. Then run for 10 minutes in Zone 2. Next, run 8 x 30 seconds uphill in Zone 5, jogging for 90 seconds in Zone 1 after each uphill effort. Finally, cool-down with 5 minutes in Zone 1 followed by 10 minutes in Zone 2.

Sample Day 5
0:45:00
Recovery Run 45

Run for 45 minutes in Zone 1.

Sample Day 6
0:45:00
Foundation Run 45

Warm up for 5 minutes in Zone 1. Then run for 40 minutes in Zone 2.

Sample Day 8
0:45:00
Speed Play Run 45 (6x30)

Warm up for 5 minutes in Zone 2. Then run for 40 minutes in Zone 2, sprinkling 6 efforts in Zone 5 lasting 30 second each throughout this segment. It doesn't matter when you do these efforts, but be sure to allow enough time to fully recover from each before you start the next one.