5k Advanced Training Chart

This chart is for advanced runners only. This chart assumes you have already broke a 20min flat 5k. Please visit our Running Training Guide to make the most of this workout.

WEEK    MON    TUES    WED    THU    FRI    SAT   SUN
      1  Rest   3m Fartlek 20mins 3.1m RP Rest 3m 4m
      2  Rest   4m Fartlek 20mins 3.1m RP Rest 3.1m 5m
      3  Rest   5m 4 x 400 IW 3.1m RP Rest 3.1m 6m
      4  Rest   5m 5 x 400 IW 3.1m RP Rest 3.1m 7m
      5  Rest   4m Fartlek 30m 3.1m
RP
Rest 3.1m 6m
      6  Rest   4m 6 x 400 IW 3.1m RP Rest 3.1m 5m
      7  Rest   3m Fartlek 30m 3.1m RP Rest 3.1m 4m
      8  Rest   2m 3.1m Rest  1m Jog  Race
3.1
Rest