Are you looking to run a faster 5K? If you have some running experience and are currently running at least 20 miles a week, this 5K advanced training schedule (see below) can help you prepare for a 5K that’s about a month away.
If you have more time, try this 8-week advanced 5K training schedule.
If you’re not at that mileage, or you have more time to train, here are some other 5K training schedules:
6-Week Beginner 5K Training Schedule
6-Week Intermediate 5K Training Schedule
8-Week Intermediate 5K Training Schedule
Types of Runs
Here are the types of runs that you’ll do during this 5K advanced training schedule:
Tempo Runs (TR)
Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 10 minutes easy running, then continue with 15 to 20 minutes running at a pace that’s about 10 seconds per mile slower than your 10K race pace. Wind up with a 10-minute cool-down. If you’re not sure what your 10K race pace is, run at a pace that feels “comfortably hard.”
Hill Repeats (HR)
For hill repeats, find a slope that’s not too steep and that’s 200 to 400 meters long. Run up the hill at your 5K race pace. Recover with an easy jog down the hill.
5K Interval Workouts
Run your 5K interval workouts at your anticipated 5K race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish your 5K interval workouts with one mile of easy running to warm up and cool down.
Long Runs (LR)
You’re not training for a long distance event, but long runs will help you develop your stamina, which is important in 5K racing. Do your long runs at a comfortable pace: You should be able to breathe easily and talk in complete sentences. Your easy runs (ER) should also be done at this effort.
Rest Days
On rest days, you can take the day off or do some easy cross-training (CT), such as biking, swimming, or another activity. Strength training is an excellent way to improve your endurance, running performance, and increase your injury resistance. Here’s a simple strength training program you can do at home.
4-Week Advanced 5K Training Schedule
Week 1
Day 1: 40 minutes CT or rest
Day 2: 25 minutes TR plus three hill repeats
Day 3: 3 to 4 miles ER
Day 4: 5 minutes at 5K effort (three times)
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Week 2
Day 1: 45 minutes CT or Rest
Day 2: 30 minutes TR plus four hill repeats
Day 3: 3 to 4 miles ER
Day 4: 5 minutes at 5K effort (four times)
Day 5: Rest
Day 6: 8 miles LR
Day 7: 3 miles ER
Week 3
Day 1: 40 minutes CT or rest
Day 2: 25 minutes TR plus four hill repeats
Day 3: 3 to 4 miles ER
Day 4: 5 minutes at 5K effort (three times)
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Week 4
Day 1: 30 minutes CT
Day 2: Rest
Day 3: 20 minutes TR
Day 4: Rest
Day 5: 2 to 3 miles ER
Day 6: Rest
Day 7: 5K Race day — good luck!
