8 week advanced 5K training plan

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8 week advanced 5K training plan
Distance 5K Level Advanced Weeks 8

For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    25 minutes

    1. Tempo run 25 minutes
  3. Wed

    30-45 minutes

    1. Easy run 30 to 45 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Steady 30 to 40 minutes
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 2

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals 12 sets of 400m (60 seconds recovery).
  3. Wed

    40-50 minutes

    1. Easy run 40 to 50 minutes
  4. Thu

    36 minutes

    1. Tempo run 3 sets of 10 minutes (2 minutes recovery).
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Progression run 45 minutes
  7. Sun

    65 minutes

    1. Easy run 65 minutes

Week 3

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals 8 sets of 800m (75 seconds recovery).
  3. Wed

    40-50 minutes

    1. Easy run 40 to 50 minutes
  4. Thu

    35 minutes

    1. Tempo run 6 sets of 5 minutes (1 minute recovery).
  5. Fri

    Rest

  6. Sat

    10 minutes

    1. Hills 10 sets of 45 seconds (jog down recovery).
  7. Sun

    70 minutes

    1. Easy run 70 minutes

Week 4

  1. Mon

    30 minutes

    1. Easy run 30 minutes
  2. Tue

    45 minutes

    1. fartlek 45 minutes, including hard efforts of 30 seconds to 3 minutes.
  3. Wed

    45 minutes

    1. Easy run 45 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    5km

    1. 5K race
  7. Sun

    45-60 minutes

    1. Easy run 45 to 60 minutes

Week 5

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals 5 sets of 1km (90 second recovery).
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    15 minutes

    1. Hills 8 to 10 sets of 1 minute (jog down recovery).
  7. Sun

    70 minutes

    1. Easy run 70 minutes

Week 6

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals: 1200m (90 seconds recovery)
    2. 800m (60 seconds recovery)
    3. 400m (3 minutes recovery)
    4. Repeat 2 times
  3. Wed

    30-45 minutes

    1. Easy run 30 to 45 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Fartlek 45 minutes
  7. Sun

    80-90 minutes

    1. Easy run 80 to 90 minutes

Week 7

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals 10 sets of 300m (45 seconds recovery, take 3 minutes after nº5)
  3. Wed

    30-45 minutes

    1. Easy run 30 to 45 minutes
  4. Thu

    39 minutes

    1. Tempo run 3 sets of 10 minutes (3 minutes recovery).
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Progression run 45 minutes
  7. Sun

    80-90 minutes

    1. Easy run 80 to 90 minutes

Week 8

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals 6 sets of 400m (1 minute recovery, 3 minutes after nº3).
  3. Wed

    30-45 minutes

    1. Easy run 30 to 45 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    10-15 minutes

    1. Jog 10 to 15 minutes
  6. Sat

    5km

    1. 5K race
  7. Sun

    Party