5K 30 - 40 MILES

A 12 week plan designed for runners who have been running 25 - 35 miles per week. If you have been running fewer than 25 miles per week, you should follow
the base training plan for building up to 30 miles per week.

The primary focus of the plan is to imporve your VO2Max and race specific fitness. Secondary priorities include increasing long runs, overall mileage and
improving your speed and lactate threshold.

Start Date: September 4 Set the starting date in cell C2. Rows 3 will automatically update with the correct dates and days of the week.

Week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Endurance Endurance
General Aerobic + Speed
8 miles @ 80-90% CP 9 miles @ 80 - 90% CP
Rest or Cross-Training Rest or Cross-Training Lactate Threshold Rest or Cross-Training
6 miles @ 75 - 85% CP,
Fast running requires a Fast running requires a
in the middle, do 6 x 12
Not running is just as lot of endurance as well. Not running is just as 7 miles, 4 x 6 mins @ Not running is just as lot of endurance as well.
uphill sprint followed by
important as fitting in 5K is short in important as fitting in 100% CP, with 2 minutes important as fitting in 5K is short in
6 x 100m strides
that long run. Rest days comparison to many that long run. Rest days jog at <80% CP. that long run. Rest days comparison to many
1 help strengthen your road races, but it is still a help strengthen your help strengthen your road races, but it is still a
A certain repetition of
body, sharpen your long way. With all of the body, sharpen your Sustained tempo efforts body, sharpen your long way. With all of the
short and maximal
focus, and reinvigorate focus on speedwork, the focus, and reinvigorate help build endurance focus, and reinvigorate focus on speedwork, the
efforts with the goal to
your spirit so that you endurance runs will tend your spirit so that you and economy. This your spirit so that you endurance runs will tend
increase neuromuscular
actually want to keep to be at the lower end of actually want to keep should be a comfortably actually want to keep to be at the lower end of
recruitment and
training. zone 2. When we run training. uncomfortable pace. training. zone 2. When we run
maximum specific
fast, we run really fast. fast, we run really fast.
strength
But when we run easy, But when we run easy,
we run really easily. we run really easily.
VO2Max
Endurance Endurance
7 miles, 5 x 3mins uphill
General Aerobic + Speed @ 5K power (100-105%
8 miles @ 80-90% CP 9 miles @ 80 - 90% CP
CP), jog downhill for
Rest or Cross-Training
5 miles @ 75 - 85% CP, recovery Recovery
Fast running requires a Fast running requires a
Rest or Cross-Training in the middle, do 6 x 12
lot of endurance as well. Not running is just as lot of endurance as well.
uphill sprint followed by Hill repeats are really 3 miles @ < 80% CP
5K is short in important as fitting in 5K is short in
The big reason you need 6 x 100m strides speed work in disguise.
comparison to many that long run. Rest days comparison to many
the rest day is for Hills are a great way to You have done a lot of
2 road races, but it is still a help strengthen your road races, but it is still a
recovery and A certain repetition of build speed and power great work. Make sure
long way. With all of the body, sharpen your long way. With all of the
recuperation. Every time short and maximal on tired legs. The power you relax on these easy
focus on speedwork, the focus, and reinvigorate focus on speedwork, the
you run, your body has efforts with the goal to required to run up a hill runs and just keep the
endurance runs will tend your spirit so that you endurance runs will tend
to adapt to get stronger. increase neuromuscular is the same to run fast, legs moving and blood
to be at the lower end of actually want to keep to be at the lower end of
recruitment and but the leg speed can be flowing.
zone 2. When we run training. zone 2. When we run
maximum specific lower. A grade of about
fast, we run really fast. fast, we run really fast.
strength 6-8% is ideal, but you
But when we run easy, But when we run easy,
can play with speed and
we run really easily. we run really easily.
gradient to keep the
workout interesting.

Speed
5 miles total. Main
session: 2 sets of 3 x
300 @ 800m - mile
Rest or Cross-Training
intensity. Easy jog for
300 meters between
If you don’t have time to
3 repeats and 4 minutes
recharge, it can lead to
between sets
staleness and general
apathy about training.
Short burst today, short
intervals above your 5k
power, with much less
rest than before. You will
feel these tomorrow!
Speed
Endurance
8 miles @ 80 - 90% CP
Fast running requires a
lot of endurance as well.
5K is short in
comparison to many
road races, but it is still a
long way. With all of the
focus on speedwork, the
endurance runs will tend
to be at the lower end of
zone 2. When we run
fast, we run really fast.
But when we run easy,
we run really easily.
Endurance
10 miles @ 80 - 90% CP
Lactate Threshold
Rest or Cross-Training
Recovery
Fast running requires a
8 miles total: Warmup.
Not running is just as lot of endurance as well.
Main Session: 3 x 8 mins 3 miles @ < 80% CP
important as fitting in 5K is short in
@ 100% CP, with 3
that long run. Rest days comparison to many
minutes jog. Cool down. You have done a lot of
help strengthen your road races, but it is still a
great work. Make sure
body, sharpen your long way. With all of the
Sustained tempo efforts you relax on these easy
focus, and reinvigorate focus on speedwork, the
help build endurance runs and just keep the
your spirit so that you endurance runs will tend
and economy. This legs moving and blood
actually want to keep to be at the lower end of
should be a comfortably flowing.
training. zone 2. When we run
uncomfortable pace.
fast, we run really fast.
But when we run easy,
we run really easily.

6 miles total: Warm up.

Rest or Cross-Training
Main Set: 2 sets of 4 x
200 @ 800m - mile
Not running is just as
intensity. Easy jog for
important as fitting in
200 meters between
that long run. Rest days
repeats and 4 minutes
4 help strengthen your
between sets. Cool
body, sharpen your
down.
focus, and reinvigorate
your spirit so that you
Short burst today, short
actually want to keep
intervals above your 5k
training.
power, with much less
rest than before. You will
feel these tomorrow!
General Aerobic + Speed
7 miles @ 75 - 85% CP,
Rest or Cross-Training in the middle, do 6 x 12
uphill sprint followed by
The big reason you need 6 x 100m strides
the rest day is for
5 road races, but it is still a
recovery and A certain repetition of
recuperation. Every time short and maximal
you run, your body has efforts with the goal to
to adapt to get stronger. increase neuromuscular
recruitment and
maximum specific
strength
Rest or Cross-Training
General Aerobic General Aerobic Recovery General Aerobic
Not running is just as
7 miles @ 75 - 85% CP 6 miles @ 75 - 85% CP 3 miles @ < 80% CP 8 miles @ 75 - 85% CP
important as fitting in
that long run. Rest days
A nice steady block of A nice steady block of You have done a lot of A nice steady block of
help strengthen your
sustained base running sustained base running great work. Make sure sustained base running
body, sharpen your
at the low end of Zone 2. at the low end of Zone 2. you relax on these easy at the low end of Zone 2.
focus, and reinvigorate
Adding some strides to Adding some strides to runs and just keep the Adding some strides to
your spirit so that you
keep the speed feel with keep the speed feel with legs moving and blood keep the speed feel with
actually want to keep
your leg. your leg. flowing. your leg.
training.
VO2 Max
Endurance Endurance
8 miles total: Warm up.
8 miles @ 80 - 90% CP 10 miles @ 80 - 90% CP
Main set: 5 x 1000 @
Rest or Cross-Training
100% - 105% (5K power), Recovery
Fast running requires a Fast running requires a
jog 50% - 90% interval
lot of endurance as well. Not running is just as lot of endurance as well.
time recovery. Cool 3 miles @ < 80% CP
5K is short in important as fitting in 5K is short in
down.
comparison to many that long run. Rest days comparison to many
You have done a lot of
help strengthen your road races, but it is still a
Time for some speed great work. Make sure
long way. With all of the body, sharpen your long way. With all of the
work! You will be doing you relax on these easy
focus on speedwork, the focus, and reinvigorate focus on speedwork, the
some intervals at or runs and just keep the
endurance runs will tend your spirit so that you endurance runs will tend
above your 5k pace, with legs moving and blood
to be at the lower end of actually want to keep to be at the lower end of
a longer rest period in flowing.
zone 2. When we run training. zone 2. When we run
between. This will start
fast, we run really fast. fast, we run really fast.
to get your body used to
But when we run easy, But when we run easy,
doing some fast running
we run really easily. we run really easily.
and help build speed,
 Endurance Endurance
VO2Max
Lactate Threshold 8 miles @ 80 - 90% CP 10 miles @ 80 - 90% CP
8 miles, 8 x 600 @ 100%
Rest or Cross-Training
- 105% 5K power, jog Recovery
7 miles with 20 minutes Fast running requires a Fast running requires a
50% - 90% interval time
in the middle as tempo lot of endurance as well. Not running is just as lot of endurance as well.
Rest or Cross-Training recovery. 4 miles @ < 80% CP
run (95 - 105% CP). 5K is short in important as fitting in 5K is short in
comparison to many that long run. Rest days comparison to many
If you don’t have time to Time for some speed You have done a lot of
6 Lactate Threshold runs road races, but it is still a help strengthen your road races, but it is still a
recharge, it can lead to work! You will be doing great work. Make sure
are used to help get use long way. With all of the body, sharpen your long way. With all of the
staleness and general some intervals at or you relax on these easy
comfortable with focus on speedwork, the focus, and reinvigorate focus on speedwork, the
apathy about training. above your 5k pace, with runs and just keep the
pushing our pace. In endurance runs will tend your spirit so that you endurance runs will tend
a longer rest period in legs moving and blood
these runs we will be to be at the lower end of actually want to keep to be at the lower end of
between. This will start flowing.
spending time slightly zone 2. When we run training. zone 2. When we run
to get your body used to
below our race pace. fast, we run really fast. fast, we run really fast.
doing some fast running
But when we run easy, But when we run easy,
and help build speed
we run really easily. we run really easily.
VO2 Max
Endurance Endurance
General Aerobic + Speed
9 miles total: Warm up.
8 miles @ 80 - 90% CP 10 miles @ 80 - 90% CP
Main Set: 3 x 1000 then
Rest or Cross-Training 7 miles @ 75 - 85% CP, Rest or Cross-Training
3 x 800 @ 100% - 105% Recovery
in the middle, do 2 sets Fast running requires a Fast running requires a
(5K power), jog 50% -
Not running is just as of 6 x 100m strides with lot of endurance as well. Not running is just as lot of endurance as well.
90% interval time 4 miles @ < 80% CP
important as fitting in 3 minutes jog recovery 5K is short in important as fitting in 5K is short in
recovery.
that long run. Rest days between sets comparison to many that long run. Rest days comparison to many
You have done a lot of
7 help strengthen your road races, but it is still a help strengthen your road races, but it is still a
Time for some speed great work. Make sure
body, sharpen your A certain repetition of long way. With all of the body, sharpen your long way. With all of the
work! You will be doing you relax on these easy
focus, and reinvigorate short and maximal focus on speedwork, the focus, and reinvigorate focus on speedwork, the
some intervals at or runs and just keep the
your spirit so that you efforts with the goal to endurance runs will tend your spirit so that you endurance runs will tend
above your 5k pace, with legs moving and blood
actually want to keep increase neuromuscular to be at the lower end of actually want to keep to be at the lower end of
a longer rest period in flowing.
training. recruitment and zone 2. When we run training. zone 2. When we run
between. This will start
maximum specific fast, we run really fast. fast, we run really fast.
to get your body used to
strength But when we run easy, But when we run easy,
doing some fast running
we run really easily. we run really easily.
and help build speed
Endurance
General Aerobic + Speed
8 miles @ 80 - 90% CP
7 miles, in the middle, do
Rest or Cross-Training
2 sets of 4 * 150m General Aerobic Recovery
5k tune up race Fast running requires a
Rest or Cross-Training strides with 250m jog
Not running is just as lot of endurance as well.
recovery and 4 minutes 7 miles @ 75 - 85% CP 3 miles @ < 80% CP
important as fitting in 8 miles including 5K is short in
The big reason you need jog recovery between
that long run. Rest days wamup, race, cool down. comparison to many
the rest day is for sets A nice steady block of You have done a lot of
8 help strengthen your road races, but it is still a
recovery and sustained base running great work. Make sure
body, sharpen your Here we go, full on 5k as long way. With all of the
recuperation. Every time A certain repetition of at the low end of Zone 2. you relax on these easy
focus, and reinvigorate fast as you can go. This focus on speedwork, the
you run, your body has short and maximal Adding some strides to runs and just keep the
your spirit so that you run will help us estimate endurance runs will tend
to adapt to get stronger. efforts with the goal to keep the speed feel with legs moving and blood
actually want to keep your future 5k power. to be at the lower end of
increase neuromuscular your leg. flowing.
training. zone 2. When we run
recruitment and
fast, we run really fast.
maximum specific
But when we run easy,
strength
we run really easily.
 VO2 Max
Endurance Endurance
General Aerobic + Speed
9 miles total. Warm up.
9 miles @ 80 - 90% CP Main set: 2 sets of 10 miles @ 80 - 90% CP
8 miles @ 75 - 85% CP,
Rest or Cross-Training (1200m + 800m +
in the middle, do 2 sets Recovery
Fast running requires a 800m), all intervals @ Fast running requires a
of 5 x 100m strides with
lot of endurance as well. Not running is just as 100% - 105% CP (5K lot of endurance as well.
Rest or Cross-Training 200m jog recovery and 4 4 miles @ < 80% CP
5K is short in important as fitting in power), jog 50% - 90% 5K is short in
minutes jog recovery
comparison to many that long run. Rest days interval time recovery. comparison to many
If you don’t have time to between sets You have done a lot of
9 road races, but it is still a help strengthen your road races, but it is still a
recharge, it can lead to great work. Make sure
long way. With all of the body, sharpen your Time for some speed long way. With all of the
staleness and general A certain repetition of you relax on these easy
focus on speedwork, the focus, and reinvigorate work! You will be doing focus on speedwork, the
apathy about training. short and maximal runs and just keep the
endurance runs will tend your spirit so that you some intervals at or endurance runs will tend
efforts with the goal to legs moving and blood
to be at the lower end of actually want to keep above your 5k pace, with to be at the lower end of
increase neuromuscular flowing.
zone 2. When we run training. a longer rest period in zone 2. When we run
recruitment and
fast, we run really fast. between. This will start fast, we run really fast.
maximum specific
But when we run easy, to get your body used to But when we run easy,
strength
we run really easily. doing some fast running we run really easily.
and help build speed
Endurance
General Aerobic + Speed
8 miles @ 80 - 90% CP
7 miles @ 75 - 85% CP,
Rest or Cross-Training Rest
in the middle, do 2 sets General Aerobic Recovery
Fast running requires a
of 4 * 150m strides with 5k tune up race
Not running is just as Not running is just as lot of endurance as well.
250m jog recovery and 4 7 miles @ 75 - 85% CP 3 miles @ < 80% CP
important as fitting in important as fitting in 5K is short in
minutes jog recovery 8 miles
that long run. Rest days that long run. Rest days comparison to many
between sets A nice steady block of You have done a lot of
10 help strengthen your help strengthen your road races, but it is still a
sustained base running great work. Make sure Here we go, full on 5k as
body, sharpen your body, sharpen your long way. With all of the
A certain repetition of at the low end of Zone 2. you relax on these easy fast as you can go. This
focus, and reinvigorate focus, and reinvigorate focus on speedwork, the
short and maximal Adding some strides to runs and just keep the run will help us estimate
your spirit so that you your spirit so that you endurance runs will tend
efforts with the goal to keep the speed feel with legs moving and blood your future 5k power.
actually want to keep actually want to keep to be at the lower end of
increase neuromuscular your leg. flowing.
training. training. zone 2. When we run
recruitment and
fast, we run really fast.
maximum specific
But when we run easy,
strength
we run really easily.
General Aerobic + Speed VO2 Max
Recovery
Recovery General Aerobic
6 miles @ 75 - 85% CP, 8 miles, 4 * 800, 2 * 600,
Rest or Cross-Training Rest or Cross-Training
in the middle, do 8 * 4 miles @ < 80% CP all at 100% - 105% 5K
4 miles @ < 80% CP 7 miles @ 75 - 85% CP
100m strides power, jog 50% - 90%
The big reason you need The big reason you need
After a hard week last interval time recovery
the rest day is for the rest day is for You have done a lot of A nice steady block of
11 A certain repetition of week, it is time to unload
recovery and recovery and great work. Make sure sustained base running
short and maximal some of that fatigue. Time for some speed
recuperation. Every time recuperation. Every time you relax on these easy at the low end of Zone 2.
efforts with the goal to Take it easy while work! You will be doing
you run, your body has you run, your body has runs and just keep the Adding some strides to
increase neuromuscular keeping time on the legs some 400 - 800 meters
to adapt to get stronger. to adapt to get stronger. legs moving and blood keep the speed feel with
recruitment and and keeping your run intervals above your 5k
flowing. your leg.
maximum specific frequency up pace, with a longer rest
strength period in between.
 Recovery
Rest
Recovery Recovery
3 miles @ < 80% CP, with
Not running is just as
3 miles @ < 80% CP 4 miles @ < 80% CP 4 * 100 strides in the
Race Pace + Speed important as fitting in
middle
that long run. Rest days
You have done a lot of You have done a lot of
12 6 miles with 4 * 100m help strengthen your Goal Race
great work. Make sure great work. Make sure You have done a lot of
strides then 800m @ 5k body, sharpen your
you relax on these easy you relax on these easy great work. Make sure
target power focus, and reinvigorate
runs and just keep the runs and just keep the you relax on these easy
your spirit so that you
legs moving and blood legs moving and blood runs and just keep the
actually want to keep
flowing. flowing. legs moving and blood
training.
flowing.

NOTES TO DO