The Advanced 5K training plan follows a similar approach to the intermediate run training plan. However, with this plan, there is a higher focus on more mileage and more speed workouts. An Advanced 5K plan is meant for the seasoned 5K runner who is looking to improve their finish times and performance.
This plan is 10-weeks in length and will have you running 5 days per week. Each week features a speed workout, tempo run, long run, rest days, and cross-training. Running sessions are based mostly on time instead of distance, leading to a reduced risk of injury, faster recovery between workouts, and a more enjoyable experience!
The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance. Speed workouts are meant to improve performance by focusing on a faster pace and efficiency. As the plan progresses, the total running time and intensity of each session will increase.
The Advanced 5K training plan includes optional but highly recommended, cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal of improving your 5K time, cross-training workouts can make a remarkable difference in building strength and efficiency.
Individuals will want to choose this plan if they have been running regularly at least 4 to 5 times per week for 45 to 60-minutes for at least one year. If you are currently running less, that is okay! You may want to consider starting with or repeating the Intermediate 5K plan and building your fitness up to this Advanced 5K plan.