You've already run at least one 5K race, or you've been running for a little while and are ready to race a 5K. If the beginner runner 5K schedule doesn't seem like it's challenging enough for you, and the intermediate 5K schedule seems a bit too tough, try this 8-week advanced beginner 5K schedule (see chart below).
This schedule is geared toward runners who can run 2 miles comfortably and can run 4 to 5 days per week.
Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is important to your recovery and injury prevention efforts, so don't skip your rest days.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes.
Thursdays: These runs should be done at your 5K race pace. If you're not sure what your 5K pace is, run at a speed that you could sustain for 3.1 miles. Make sure you do a warm-up before your run and cool-down after.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination or cross-train (CT).
You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.
5K Advanced Beginner Training Schedule
|1||Rest||1.5 m run||CT||1.5 m run (race pace)||Rest||2 m run||30 min EZ run or CT|
|2||Rest||2 m run||CT||1 m run (race pace)||Rest||2.5 m run||30 min EZ run or CT|
|3||Rest||2 mi run||CT||1.5 m run (race pace)||Rest||2.5 m run||30 min EZ run or CT|
|4||Rest||2.5 m run||CT||1.5 m run (race pace)||Rest||3 m run||35-40 min EZ or CT|
|5||Rest||3 m run||CT||1.5 m run (race pace)||Rest||3.5 m run||35-40 min EZ run or CT|
|6||Rest||3.5 m run||CT||1.5 m run (race pace)||Rest||4 m run||35-40 min EZ run or CT|
|7||Rest||3 m run||CT||1.5 m run (race pace)||Rest||4 m run||40 min EZ run or CT|
|8||Rest||3 m run||CT or Rest||2 m run||Rest||Rest||5K Race!|