4-Week Advanced 5K Schedule

Advanced Training Program to Run 3.1 Miles

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If you've signed up for a 5K race that's a month away and you haven't been specifically training for it, you still have time to run a race time that you're proud of.

This four-week training schedule is designed for advanced runners who are currently running at least 20 miles a week. If you're not up to that mileage and your 5K is four weeks away, try one of these schedules:

4-Week Beginner 5K schedule
4-Week Intermediate 5K Schedule
 

Training Notes:

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 15-20 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you're not sure what your 10K race pace is, run at a pace that feels "comfortably hard."

Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Try to run up at your 5K race effort. Recover down the hill by jogging easy.

5K Interval Workouts: Run your intervals workouts at your 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.

You should do your long runs at a comfortable, conversational pace. You'll know you're at the right pace if you can 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 you enjoy.

Strength-training is an excellent way to improve your endurance, running performance, and increase your injury resistance.
 

4 Week Advanced 5K Schedule
 

Week 1:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 3-4 miles ER
Day 4: 5 min @ 5K effort x 3
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER

Week 2:
Day 1: 45 min CT or Rest
Day 2: 30 min TR + 4 hill repeats
Day 3: 3-4 miles ER
Day 4: 5 min @ 5K effort x 4
Day 5: Rest
Day 6: 8 miles LR
Day 7: 3 miles ER

Week 3:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 4 hill repeats
Day 3: 3-4 miles ER
Day 4: 5 min @ 5K effort x 3
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER

Week 4:
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 2-3 miles ER
Day 6: Rest
Day 7: 5K Race!

If you have some more time for your 5K training, here are some other advanced 5K schedules:


More About 5K Racing and Training:

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