Advanced
10-Week
5K
Training
Plan
By
Mario
Fraioli
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Long Easy Run Hill Easy Run: Easy Run: Tempo Run Easy Run:
Run: (30:00) or X- Workout: 10 45:00 45:00 + Run: 20:00 @ (30:00) or
60:00 Training x 1:00 @ 5K strides goal 5K pace X-Training
(45:00) effort w/jog + 30 (45:00)
down seconds/mile
recovery
Long Easy Run Fartlek: 5-6 x Easy Run: Easy Run: Progression Easy Run:
Run: (30:00) or X- 3:00 @ goal 45:00 50:00 + Run + Hill (30:00) or
65:00 + Training 5K pace strides Repeats: X-Training
strides (45:00) w/2:00 50:00 (First (45:00)
recovery 30:00 easy,
next 15:00
steady, last
5:00 @ goal
5K pace); 4 x
30-second hill
repeats @ 5K
effort
afterward
Easy Easy Run Track Easy Run: Easy Run: Hill Workout: Easy Run:
Run: (30:00) or X- Workout: 10 35:00 35:00 + 3 x 2:00-1:00- (30:00) or
45:00 + Training x 400m @ strides 30 second hill X-Training
strides (45:00) goal 5K pace repeats w/jog (45:00)
5 seconds down
per mile recovery.
w/200m jog Start at 5K
recovery effort and
increase
progressively
Long Easy Run Tempo Run: Easy Run: Easy Run: Track Easy Run:
Run: (30:00) or X- 4 miles @ 45:00 45:00 + Workout: 8 x (30:00) or
70:00 + Training goal 5K pace strides 200m @ 3K X-Training
strides (45:00) + 15-20 pace w/200m (45:00)
seconds/mile jog recovery
5K Easy Run Easy Run: Easy Run: Track Easy Run: Easy Run:
RACE (30:00) or X- 60:00 + 45:00 Workout: 50:00 (30:00) or
Training strides 4-5 x 1 X-Training
(45:00) mile @ 5K (45:00)
race pace
w/1:00
recoveries
Long Easy Run Hill Repeats: Easy Run: Easy Run: Track Easy Run:
Progressi (30:00) or X- 12 x 30- 45:00 50:00 + Workout: 4 x (30:00) or
on Run: Training seconds @ strides 1,200m @ 5K X-Training
75:00 + (45:00) 3K effort pace 5 (45:00)
strides (5K pace seconds/mile
(First 50 15 with 2:00
minutes seconds/mile recoveries
easy, last ) w/jog down
25:00 @ recoveries
marathon
/half
marathon
pace [5K
pace +
~40
sec/mile]
)
Long Easy Run Tempo Run: Easy Run: Easy Run: 10 x 300m @ Easy Run:
Run: (30:00) or X- 6 miles @ 45:00 45:00 + 3K pace (30:00) or
75:00 + Training 5K pace + 30 strides w/100m jog X-Training
strides (45:00) seconds/mile recoveries (45:00)
Long Easy Run Hill Repeats: Easy Run: Easy Run: Track Easy Run:
Run: (30:00) or X- 3 x 2:00 @ 45:00 35:00 + Workout: 1 (30:00) or
60:00 + Training 5K effort; 4 x strides mile @ 5K X-Training
strides (45:00) 1:00 @ 5K pace; 2 x (45:00)
effort; 4 x 30 800m @ 5K
seconds @ pace 10
3K effort. sec/mile; 4 x
Recovery: 400m @ 3K
jog down the pace
hill after (Recovery:
each repeat. half the
distance of the
preceding
interval.)
Long Easy Run Intervals: 2 x Easy Run: Easy Run: Track Easy Run:
Run: (30:00) or X- 1.5 miles 45:00 45:00 + Workout: 6 x (30:00) or
80:00 + Training w/3:00 strides 800m @ 3K X-Training
strides (45:00) recovery pace w/2:00 (45:00)
between jog recovery
intervals. between
First 1.5-mi intervals
interval at
Long Easy Run Intervals: 2 x Easy Run: Easy Run: Track Easy Run:
Run: (30:00) or X- 1.5 miles 45:00 45:00 + Workout: 6 x (30:00) or
80:00 + Training w/3:00 strides 800m @ 3K X-Training
strides (45:00) recovery pace w/2:00 (45:00)
between jog recovery
intervals. between
First 1.5-mi intervals
interval at
5K pace (no
faster!),
second at 5K
pace 5-10
sec/mile.
Long Easy Run Tempo Run Easy Run: Easy Run: Track Easy Run:
Run: (30:00) or X- + Fartlek: 45:00 30:00 + Workout: 6 x (30:00) or
60:00 + Training 10:00 @ 5K strides 200m @ 3K X-Training
strides (45:00) pace + 30 pace w/200m (45:00)
sec/mile, jog recovery
3:00 between
5K
RACE!
recovery, 6 x intervals
30 seconds
@ 3K effort
w/90 sec
recoveries
