5k - 8 week Advanced Schedule

This plan is for you if you’ve already banked a few 5k races and want to improve your 5k performance. It includes fast intervals and sustained paced running. You’ll be running 4 times a week.

Mon  Tue Wed Thurs Fri Sat Sun
Week 1 30mins easy run  Rest 10mins easy run, (90secs fast run, 90secs jog) x8, 10mins easy run Rest 10mins easy run, (5mins steady, 5mins faster) 10mins easy run Rest 40mins easy run
Week 2 30mins easy run Rest 10mins easy run, (5mins at tempo pace, 2mins jog) x 4, 10mins easy run Rest 10mins easy run, (6mins steady, 6mins tempo), 10mins easy run Rest 50mins easy run
Week 3 35mins easy run Rest 10mins easy run, (90secs fast run, 60secs jog) x10, 10mins easy run Rest 10mins easy run, (8mins tempo, 4mins faster, 2 mins fast), 10mins easy run Rest 60mins easy run
Week 4 25mins easy run Rest 10mins easy run, (10mins fast run, 2.5mins jog ) x 3, 10mins easy run Rest 10mins easy run, (10mins steady, 6mins faster, 2mins fast) 10mins easy run Rest 70mins easy run
Week 5 35mins easy run Rest 10mins easy run, (2mins fast run, 90secs jog ) x 8, 10mins easy run Rest 10mins easy run, (5mins steady, 5mins faster, 5mins easy) x2, 10mins easy run Rest 75mins easy run
Week 6 30mins easy run Rest 10mins easy run, (90s secs fast pace with 90secs jog x 5, 3mins jog between sets)
x 2, 10mins easy run
Rest 10mins easy run, (7mins steady, 7mins faster, 7mins easy) x 2, 10mins easy run Rest 75mins easy run
Week 7 35mins easy run Rest 10mins easy run, (4mins fast run, 75secs jog) x 6, 10mins easy run Rest 10mins easy run, (3mins steady, 3mins faster, 3mins easy) x 2, 10mins easy run Rest 40mins easy run
Week 8 20mins easy run Rest 10mins easy run, (60secs controlled fast run, 2mins walk) x 4, 10mins easy run Rest Rest or 15 mins easy run Supernova 5K! Well deserved rest!