5K Advanced Training Plan
This 8-week 5K advanced training plan averages 30 miles (48 km)/week with 4 – 6 runs/week (2 of which are optional). It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.
The long run starts at 7 miles (11 km) and peaks at 10 miles (16 km) in week 6.
4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the 5K.
I’m only an email away for questions that may arise during the course of this training plan. Simply send me a message and I’ll answer within 24h: [email protected]
Click here to learn more about the training method
1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.