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Advanced 5K Training Plan
Advanced 5K Running Plan: Elevate Your Speed and Performance
The Advanced 5K Training Plan is tailored for seasoned runners seeking to elevate their speed, endurance, and overall performance in this iconic race distance. If you’ve already conquered the 5K and are looking to challenge yourself further, this program is designed to push you beyond your limits. With a focus on advanced speed intervals, high-intensity workouts, and race-specific strategies, this plan aims to help you not only finish a 5K but master it and achieve a personal best.
If you’re running 4-5 times a week for 45 to 60 minutes and are ready to take on a higher level of intensity, this plan will guide you toward a podium-worthy performance, refining every aspect of your race day execution.
5K Advanced Running Plan at a glance:
The advanced 5K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 10 weeks
- Typical Week: 6 days of running (1 Speed Workout, 1 Tempo Run), 1 day of rest
- Optional Work: Cross-Training and Strength Work
- Longest Workout: 90 Minutes
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $19.99 (purchase here)
What to Expect:
“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle – when the sun comes up, you’d better be running.” – Christopher McDougall
The Advanced 5K Training Plan builds upon the intermediate 5k plan’s foundation but emphasizes increased mileage and speed-focused workouts. Designed for experienced 5K runners looking to enhance their race times, this 10-week plan includes running five days per week, incorporating speed sessions, tempo runs, long runs, rest days, and optional cross-training. Workouts are primarily based on time, not distance, to minimize injury risk, speed up recovery, and improve overall enjoyment.
As the plan progresses, you’ll gradually increase both your running time and intensity, improving your pacing and efficiency.
Cross-training is strongly encouraged to complement your running, with activities like cycling, yoga, swimming, or strength training providing additional benefits to build strength and enhance performance.
How to Get Started?
Purchase this Advanced 5K Running Plan on Final Surge for a one-time fee of $19.99 here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Advanced 5K Running Plan Preview:
The following is a snapshot of what to expect in your purchased Advanced 5K Training Plan.
