5K Advanced Plan
This 8-week 5K advanced training plan averages 30 miles (48 km)/week with 4 – 6 runs/week (2 of which are optional). The long run starts at 7 miles (11 km) and peaks at 10 miles (16 km) in week 6.
Every 4th week is an active recovery week with reduced mileage and intensity.
This training plan develops your ability to run a faster 5K by improving aerobic endurance, lactate threshold, aerobic capacity (VO2max), general speed, and running economy.
Should this plan turn out being too hard or too easy, I will change it to another level free of charge.
The training method
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.