You are a competitive runner serious about improving your 5K performance. Here you find sub 18:00, 17:00, 16:00, and 15:00 minute time goal plans in 8, 12, and 16 week versions. 

Not an advanced runner? Check out the beginner or intermediate plan.

Effective 5K Workouts

My training plans use 12 workout types (sometimes used in combinations) across the 5 training zones. The emphasis of the workouts is tailored to the demands of advanced 5K training.

Zone 1 + 2

Runs at a conversational pace to develop your aerobic base. 

• Recovery run 
• Easy run
• Moderate run (upper zone 2)
• Long run 

Zone 3

Comfortably hard workouts to improve your aerobic and anaerobic threshold. 

• Marathon pace (aerobic threshold)
• 30K/HM pace
• 15K pace (lactate threshold)
• 10K pace 

Zone 4

Challenging interval workouts to increase your aerobic capacity (VO2max).

• Intervals @ 5K pace
• Intervals @ 3K pace

Zone 5

Fast repetitions to enhance your muscular strength, speed, and running economy.

• Repetitions @ 1500m pace
• Short hill sprints

Tempo runs, VO2max intervals, and repetitions are spread throughout the training plan in moderate amounts. Approximately 80 percent of your weekly mileage is at an easy pace. 

Smart Training Progression

The 5K advanced programs gradually progress from general endurance and speed to 5K race-specific intensities. The following list outlines the 4 training blocks. Whether you choose an 8, 12, or 16-week plan depends on your race date. But note that a longer plan starts easier than a shorter one.

Week 16 – 13 (Base Training)

Aerobic base training with short hill sprints to build strength and injury resilience.

• Day 1 = Easy + hill sprints
• Day 2 = Easy
• Day 4 = Easy + hill sprints
• Day 4 = Easy 
• Day 5 –
• Day 6 = Long Run
• Day 7 = Easy

Week 12 – 9 (Fundamental)

Increasing weekly mileage, including high-end aerobic training and Fartleks.

• Day 1 = Easy/Fartek
• Day 2 = Easy
• Day 3 = Easy + hill sprints
• Day 4 = Moderate/marathon pace
• Day 5 –
• Day 6 = Long run/progression
• Day 7 = Easy

Week 8 – 5 (Pre-Competition)

Transition to lactate threshold training and VO2max intervals.

• Day 1 = Fartlek/VO2max
• Day 2 = Easy
• Day 3 = Easy + hill sprints
• Day 4 = HM/15K pace
• Day 5 – 
• Day 6 = Long run/progression
• Day 7 = Easy

Week 4 – 1 (Race-Specific)

Race-specific training and race taper. 

• Day 1 = 5K/3K/1500m pace
• Day 2 = Easy 
• Day 3 = Easy + flat sprints
• Day 4 = 10K pace/5K pace
• Day 5 – 
• Day 6 = Long run
• Day 7 = Easy

A 5K race requires only 3 days of easy running to recover. Therefore you can give a new 5K personal record another shot the following weekend if you desire.  

World Class Training App

All 5K advanced schedules are hosted on TrainingPeaks and FinalSurge. These world-class training apps work hand in hand with your smartwatch to plan, execute, and analyze your training like a pro. 

TrainingPeaks is the leading platform for amateur and professional endurance athletes since 1999.

FinalSurge is an equally sound choice with an excellent interface for all relevant training data. 

Both apps are free of charge in the basic versions. I tend to favor FinalSurge for runners as it’s easier to use.

Personalizing the 5K Advanced Training Plan

Advanced 5K training plans come in 48 different versions based on 4 criteria:

• Time goal 18:00, 17:00, 16:00, or 15:00
• Plan duration of 8, 12, or 16 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge 

But the individualization of your 5K training plan goes 3 steps further:

• Set your personal training zones
• Move workout days freely
• Choose start/race date

That means with a few simple steps you will have a training plan set up that perfectly fits your training level, work/life schedule, and race calendar. You can then sync all workouts with your running smartwatch and start ticking off training sessions toward your goal.

Every 5K advanced training plan includes free email coach support.