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). 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.
“This plan systematically develops your ability to run a faster 5K by improving high-end endurance, lactate threshold, VO2max, and speed.”
I’m only an email away for questions that may arise during the course of this training plan.
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.