This easy-to-follow 8-week 5k training program is for advanced level runners. There are FAQ on the second page of this article that will answer your questions about this schedule.
This program is particularly useful to seasoned runners who wish to enhance their performance at the 5k level.
Prerequisites
Before you start this training schedule, you need to:- Be able to run 5 miles comfortably
- Be able to run 5 days a week.
5k Training Program
| Week | Run 1 | Run 2 | Run 3 | Run 4 | Run 5 |
| 1 | 4 mi run (easy) | 1 mi run (fast) | 5 mi run | 3 mi fartlek run | 400 x 4 |
| 2 | 5 mi run (easy) | 1 mi run (fast) | 5 mi run | 3 mi fartlek run | 400 x 6 |
| 3 | 6 mi run (easy) | 1 mi run (fast) | 5 mi run | 3 mi fartlek run | 3 mi tempo run |
| 4 | 7 mi run (easy) | 1 mi run (fast) | 5 mi run | 3 mi fartlek run | 400 x 4 |
| 5 | 7 mi run | 1 mi run (fast) | 5 mi run | 4 mi fartlek run | 400 x 6 |
| 6 | 6 mi run | 1 mi run (fast) | 5 mi run | 4 mi fartlek run | 3 mi tempo run |
| 7 | 5 mi run | 1 mi run (fast) | 5 mi run | 4 mi fartlek run | 400 x 4 |
| 8 | 4 mi run | 1 mi fast | 3 mi run (easy/slow) | Rest | Race! |
