5k Training Plan - Advanced

Week: Mon Tue Wed Thu Fri Sat Sun

1 4 5 6 3 4 7 OFF
2 4 5 6 3 5 7 OFF
3 4 6 5 3 1 Mile TT 8 OFF
4 4 4 6 3 5 8 OFF
5 4 4 6 3 5 9 OFF
6 3 2 Mile TT 7 3 5 10 OFF
7 4 5 6 4 5 8 OFF
8 4 5 4 3 Opt. 2-3 Race - 5k OFF

Easy Runs: Complete the Miles prescribed at conversation pace.

Hill Sprints following Easy Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)
Strides following Easy run. Begin with 4, build up to 6-8
Workout Days: Complete the prescribed distance w/ workout from chart below included
Race Efforts

Workout by Week: Rep Pace:

1a 3x800m with 90 seconds recovery. 03:23
1b 8x200m with 90s recovery 00:43
2a 2x1 mile with 90s recovery 06:46
2b 6x400m with 2 mins recovery 01:26
3a 4x800m with 90s recovery 03:18
3b 1 Mile TT: All out 1 mile effort
4a 3x1 mile with 90s recovery (pace TBD based off 1 mile TT) 06:21
4b 10x200m with 90s jog rec.(Pace TBD based off 1 mile TT) 00:40
5a 4x800m with 90s recovery (Pace TBD based off 1 mile TT) 03:06
5b 15 minute tempo run (Pace TBD off 1 mile TT) 06:46
6a 2 Mile TT: All out 2 mile effort
6b 8x400m with 2 mins recovery (Pace TBD based off 2 mile TT) 01:09
7a 20 minute tempo run (Pace TBD off 2 mile TT) 05:47
7b 3x1 mile at goal race pace with 4 minutes recovery 05:10
8a 6x200m with 2 mins recovery 00:31
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

MPW: Current Estimated Fitness or 5k Time 0:20:00 <--- INPUT YOUR INITIAL ES
29
30 1 Mile TT (Input after Week 3 TT) 05:30 <--- Input 1 MIle Time Trial
29 Estimated 5k Based off 1 Mile TT 18:42
30 2 Mile TT (Input after Week 6 TT) 10:00 <--- Input 2 Mile Time Trial
31 Estimated 5k Based off 2 Mile TT 16:06
32 Ensure you input times above in h:mm:ss format. For Example: 25
32 minute 5k would be 0:25:00; 7:15 mile would be 0:07:15
21
Highest Priority Runs Days Running:
Tuesday 1
), 6x20s (W7) Saturday + Above 2
Thursday + Above 3
chart below included Friday + Above 4
Monday + Above 5
Wednsday + Above 6

Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 1 mile time trial.

Please ensure you update the above
per mile

per mile These Times will be based off your 2 mile time trial.
Please ensure you update the above
- INPUT YOUR INITIAL ESTIMATED 5K TIME HERE

- Input 1 MIle Time Trial Result here after Week 3

- Input 2 Mile Time Trial Result here after Week 6

 5k Training Plan - Advanced
Week: Mon Tue Wed Thu Fri Sat Sun MPW:
1 6.44 8.05 9.66 4.83 6.44 11.27 OFF 46.67
2 6.44 8.05 9.66 4.83 8.05 11.27 OFF 48.28
3 6.44 9.66 8.05 4.83 1 Mile TT 12.87 OFF 46.67
4 6.44 6.44 9.66 4.83 8.05 12.87 OFF 48.28
5 6.44 6.44 9.66 4.83 8.05 14.48 OFF 49.89
6 4.83 2 Mile TT 11.27 4.83 8.05 16.09 OFF 51.50
7 6.44 8.05 9.66 6.44 8.05 12.87 OFF 51.50
8 6.44 8.05 6.44 4.83 4.83 Race - 5k OFF 33.80

Easy Runs: Complete the KM prescribed at conversation pace.

Hill Sprints following Easy Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)
Strides following Easy run. Begin with 4, build up to 6-8
Workout Days: Complete the prescribed distance w/ workout from chart below include
Race Efforts

Workout by Week: Rep Pace:

1a 3x800m with 90 seconds recovery. 02:49
1b 8x200m with 90s recovery 00:36
2a 2 x 1.6km with 90s recovery 05:38
2b 6x400m with 2 mins recovery 01:11
3a 4x800m with 90s recovery 02:45
3b 1 Mile TT: All out 1 mile effort
4a 3 x 1.6km with 90s recovery (pace TBD based off 1 mile TT) 05:33
4b 10x200m with 90s jog rec.(Pace TBD based off 1 mile TT) 00:35
5a 4x800m with 90s recovery (Pace TBD based off 1 mile TT) 02:42
5b 15 minute tempo run (Pace TBD off 1 mile TT) 03:41 per km
6a 2 Mile TT: All out 2 mile effort
6b 8x400m with 2 mins recovery (Pace TBD based off 2 mile TT) 01:09
7a 20 minute tempo run (Pace TBD off 2 mile TT) 03:35 per km
7b 3 x 1.6km at goal race pace with 4 minutes recovery 05:10
8a 6x200m with 2 mins recovery 00:31
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

Current Estimated Fitness or 5k Time 0:16:40 <--- INPUT YOUR INITIAL ESTIMATED 5K

1 Mile TT (Input after Week 3 TT) 04:49 <--- Input 1 MIle Time Trial Result here a
Estimated 5k Based off 1 Mile TT 16:23
2 Mile TT (Input after Week 6 TT) 10:00 <--- Input 2 Mile Time Trial Result here a
Estimated 5k Based off 2 Mile TT 16:06
Ensure you input times above in h:mm:ss format. For Example: 25
minute 5k would be 0:25:00; 7:15 mile would be 0:07:15

Highest Priority Runs Days Running:

Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
Wednsday + Above 6

Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 1 mile time trial.

Please ensure you update the above

These Times will be based off your 2 mile time trial.

Please ensure you update the above
R INITIAL ESTIMATED 5K TIME HERE

Time Trial Result here after Week 3

Time Trial Result here after Week 6

 Running Plan FAQs
Mileage:
The mileage listed for each day includes the workouts. For example, if your sche
5 miles and a 4x800m workout, then the workout will fall in the middle and you s
and cool-down to reach the total mileage.

Warming Up
On workout days, try to take your time warming up. You may be excited about y
slow yourself down on the warm-up - even if you are just shuffling. Prior to starti
you may want to include some dynamic leg swings, strideouts, static stretching,
help loosen you up. You may also want to switch into a lighter trainer or racing fl

I have included a complete warm-up routine for you to follow on workout da

Pace
On easy days, your pace should be kept as "conversational", or about 2-2:15 mi
than your current 5k per mile fitness. Ensure you also have one day per week th
exceptionally slow. The warm-up and cooldowns should be a shuffle, but some p
slightly harder on the warm-up to get their body loose. Find what works for you o
routine is perfect come race day.

Repetitions
The repetition paces listed are the times you should run for that distance. For ex
says 4x800m with a repetition time of 3:30, then each 800 meter should be com
30 seconds. Please ensure you take into account variables that may slow you d
weather, windy conditions, etc and adjust accordingly.

Strideouts
These are just 10 second effort where you accelerate, hold pace for a few secon
goal race pace or workout pace), then decelerate back down. They are not Inten
but rather a way to turn the legs over or loosen up for a workout or race. They ar
tiring or a workout themselves. Try to stay relaxed, focus on form, and have walk
standing recovery until you are ready to go again.

Hill Sprints
If hill sprints are listed on your schedule, they can be completed following a regu
should be 10-20 second sprints uphill. Different than strideouts, the focus here s
powering up the hill, and turnover. You can take full walk-back recovery and as
recover in-between.

Injury Prevention
You are at high risk of injury in the first 3-4 weeks of a new training plan. Prior to
schedules, you may want to have 3-4 weeks of just easy running. Once you star
place extra emphasis on "prehab" and recovery during the first 3-4 weeks. This
stretching post-run, working through strengthening and core strength exercises,
you), foam rolling, and self-massage. Treat the recovery process as important a
you are concerned about injury, you can always swap out a regular run for a cro
swimming, biking, elliptical, etc.

Check out the Recovery Section of the website for

Any other questions?

If you have any further questions that weren't listed here then please
https://freerunningplans.com/Contact
FAQs

example, if your schedule suggests a total of

the middle and you should run a warm-up

ay be excited about your workout, but try and

huffling. Prior to starting the actual workout,
uts, static stretching, and anything else to
ter trainer or racing flat.

ollow on workout days, time trials, and races.

l", or about 2-2:15 minutes per mile slower

one day per week that you take
a shuffle, but some people need to go
what works for you on workout days so your

that distance. For example, if a workout

meter should be completed in 3 minutes and
that may slow you down such as hot
 pace for a few seconds (usually close to
wn. They are not Intended to be a workout,
rkout or race. They are not intended to be
n form, and have walk-back, shuffle back, or

eted following a regular or easy run. These

outs, the focus here should be raw speed,
ack recovery and as long as you need to

training plan. Prior to starting any of these

nning. Once you start the plans, you should
first 3-4 weeks. This means ensuring you are
e strength exercises, icing (if that works for
ocess as important as the training itself. If
a regular run for a cross-training session, like

the website for more info

ons?

ted here then please reach out at:

om/Contact