Advanced 10 week 5K training plan

Take your 5K race time to the next level with this 10-week advanced training plan created by our resident coaches at RunningWithUs.

Advanced 10 week 5K training plan
Distance 5K Level Advanced Weeks 10

Training plans supplied by: Nick Anderson and Tom Craggs at RunningWithUs

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


  • Zone 1: Easy. Your running should be fully conversational and relaxed around 70% of your maximum heart rate. Don't get tempted to push too hard – easy running is the bedrock of endurance! If you are brand new to running, consider mixing running with walking (see below). Your warm up and cool down before and after faster efforts should also be fully easy and relaxed.
  • Zone 2: Steady. This is still sustainable and controlled running, just stepping up a gear from your zone 1 effort. This would be about 75-80% max heart rate for most and around the effort you might aim to complete your 10k.
  • Zone 3: Controlled discomfort. This is an effort where you are having to put in the work. It's a hard but controlled pace where you might only be able to speak 3-4 words at a time. These efforts are run about 80-85% effort and help to build a bigger heart and lungs. Don't run so hard that you cannot complete the blocks outlined in the plan. For most this would be about 10km pace or a bit slower.
  • Zone 4: Speed work / Hard running. This is hard running at 9/10+ in effort and paces you might only be able to hold for short blocks of 4 minutes or under. This would be between 3km and 10km race paces for most.
  • Run/Walk: You may not be able to run continuously for the blocks of time outlined in the plan and that's fine! Please include a structured mix of running and walking in the early weeks. Do this from the start of all of your runs starting with 5 minute easy run, 2-3 minute brisk walk and aim to gradually build up your blocks of running.
  • 'Pick Ups': Pick-ups, or 'strides' as they are otherwise known get your legs turning over a little quicker. They are only very short bursts of faster running – don't sprint them but work at about 80-90% of sprinting effort. They should feel hard, just quick and light!
  • Cross Training: You don't have to just run. Cardio vascular cross training such as biking, swimming, aqua jogging or using an elliptical trainer can work your heart and lungs but save your legs some impact. We would also recommend a weekly core routine or Pilates class.
  • Core Exercises: Consists of plank, left side plank, right side plank, static bridge and body weight squats at 30-60 seconds per exercise.

Week 1

  1. Mon

    30-40 minutes

    1. Run, zone 1 30-40 minutes
  2. Tue

    40 minutes

    1. Run, zone 1 40 minutes
  3. Wed

    40-50 minutes

    1. Run or cross training at zone 1 or zone 2 40-50 minutes
  4. Thu

    35 minutes

    1. Run, zone 1 10 minutes
    2. Run, zone 3 15 minutes
    3. Run, zone 1 10 minutes

Join now to read more

Register your details to continue reading and join the world's most supportive running community! Benefit from motivational tips, training advice, the latest events and more.

Join now for free

Already a member? Sign in.

Trending now

  1. 30 day core challenge

  2. How to run faster in ONE WEEK!

  3. 6 benefits of running for just 30 minutes

  4. Key stretches for runners

You might also like


You must be signed in to view or add comments.

Sign in or Join


Oops, something went wrong.