5K Advanced Training Plan

The 5K advanced training plans are available in 8, 12, and 16-week versions—in miles and km. Activate your free FinalSurge account, get your online plan, and start training like a pro.

✔ World-class training app
✔ Science-based workouts
✔ Custom training zones
✔ Syncs with your Garmin
✔ Free email coach support

The training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova.

It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster race pace.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Conditioning - This is the fitness phase with a focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your 5K race-fitness is brought to a peak.
"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my half marathon PR by almost 4 min to 1:14:29.
Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."
James Mount

5K Advanced


8-week plan

5K Advanced


12-week plan

5K Advanced


16-week plan