5k Training Plan for Advance runners

The following workout is one of the most difficult workouts you can think off, it will required a lot of dedication to help you complete this workout.  For the next eight weeks it would require for you to eat, sleep, talk and think about running while maintaining your calm and believing in all your hard work.

The workout below has a very strong base of distance running with a mixture of speed workouts such as intervals, fartleks, and tempo runs and to help your upper body it would required some core workout on your easier days.

This workout is designed for someone who is looking for a challenge and has several season of running experience and is looking for a new edge.  If you are looking for a training that will get you ready for this advance training please referred to our Intermediate Training plan and if you are getting back to shape or to a running routine please take a look at out Beginner Training plan.

We wish you much success with this workout and I hope you can achieve your goals.  Please feel free to share your success via our Facebook page our using #Laveen5k or @Laveen5k, images will be shared on Laveen5k.com

Key
TP=Training Pace is your regular comfortable running pace when you are not in race setting.
TR= Tempo Run is when you run a certain distance at your desired race pace.
XX%= Percentage Effort; The percentage will indicate how much effort you should run at.
RP= Race pace
Interval workout: This workout must be run at race pace.
Core workout: Is important to maintain a strong upper body when you  are trying to improve your speed.  In order to maintain a strong
upper body you must do push-ups, curl-ups, sit-ups and other exercises that will strength your chest, arms, and stomach
Week 1 Week 2
Monday Monday
Rest Rest
Tuesday Tuesday
4 mile run at 80%, 2 min rest, 3×100 meter strides 4 mile run at 80%, 2 min rest, 3×100 meter strides
Wednesday Wednesday
6 mile run at TP.  Core workout 6 mile run at TP.  Core workout
Thursday Thursday
1 mile warm-up, 2×400, 1×800, 2×800, 1 mile cool down 1 mile warm-up, 1×800, 2×400, 2×800, 1 mile cool down
Friday Friday
5 mile run at TP. Core workout 5 mile run at TP. Core workout
Saturday Saturday
1 mile warm-up, 5×45 sec to 60 sec Fartlek, 1 mile cool down 5 to 7 mile run trail run. (Hills)
Sunday Sunday
7 mile run at TP. 7 mile run at TP.
Week 3 Week 4
Monday Monday
Rest Rest
5 mile run at 90%, 2 min rest, 3×100 meter strides 6 mile run at 80%, 2 min rest, 3×100 meter strides
Wednesday Wednesday
6 mile run at TP.  Core workout 7 mile run at TP. Core workout
Thursday Thursday
1 mile warm-up, 2 mile fartlek, 7 minute rest (jog) 2 mile fartlek, 1 mile cool down. 1 mile warm-up, 4×400, 1×800, 2×400, 1 mile cool down
Friday Friday
5 mile run at TP. Core workout 6 mile run at TP. Core workout
Saturday Saturday
1 mile warm, 3 mile TR at RP, 1 mile cool down 6 mile run at TP, hills
Sunday Sunday
7 mile run at TP. 7 mile run at TP.
Week 5 Week 6
Monday Monday
Rest Rest
Tuesday Tuesday
7 mile run at 90%, 2 min rest, 3×100 meter strides 8 mile run at 80%, 2 min rest, 3×100 meter strides
Wednesday Wednesday
8 mile run at TP. Core workout 9 mile run at TP. Core workout
Thursday Thursday
1 mile warm-up, 6×400, 1×800, 1 mile cool down 1 mile warm-up, 8×400, 1×800, 1 mile cool down
Friday Friday
6 mile run at TP. Core workout 6 mile run at TP. Core workout
Saturday Saturday
6 mile run at TP, hills 1 mile warm-up, 4 TP, 1 mile cool down.
Sunday Sunday
7 mile run at TP. 8 mile run at TP.
Week 7 Week 8
Monday Monday
Rest Rest
8 mile run at 90%, 2 minute rest, 3×100 strides 5 mile run at 90%, 2 min rest, 3×100 meter strides
Wednesday Wednesday
9 mile run at TP. Core workout 6 mile at TP.  Core workout
Thursday Thursday
1 mile warm-up, 3 mile fartlek, 10 minute rest (jog) 1 mile warm-up, 8×400, 1 mile cool down
3 mile fartlek, 1 mile cool down.
Friday Friday
6 mile run at TP. Core workout 5 mile run at TP.
Saturday Saturday
8 mile run at TR. Hills Rest
Sunday Sunday
6 mile run at TP. Race day