Inspect: /training-programs/5k-training/advanced-5k/

Source: src/content/training-plans/advanced-5k.md

Frontmatter

title: Advanced
hub: 5k-training
summary: This is the Advanced 5K Training Program. Are you ready for it? Only a
  small percentage of runners have trained hard enough before or have the
  natural ability to succeed with a plan this difficult.. If you are a seasoned
  veteran of the running wars, an individual who has been running for several
  years and who has run numerous 5K races and races at other distances, there
  comes a time when you want to seek maximum performance. Regardless of your age
  or ability, you would like to run as fast as you possibly can. You want a
  training program that will challenge you. Here it is! Advanced 5K is aimed,
  first, at runners who want to train fast but short, whose main focus is on
  short-distance races. But the program also is useful as a prelude to a more
  endurance-based program aimed at a full or half marathon. Thus, Advanced 5K is
  a specialty program, useful for your improvement as a runner.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 6 Run, 1 Day Off
  longestWorkout: 12 miles
whatDoIGet:
  - Stay motivated for your 5K race with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/5km/tp-15912/hal-higdon-5k-advanced
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.


  **Long Runs:** Once a week, go for a long run. Run 5 to 7 miles at a
  comfortable pace, not worrying about speed or distance. You should be able to
  carry on a conversation while you run; if not, you're going too fast. Don't be
  afraid to stop to walk, or stop to drink. This should be an enjoyable workout,
  not one during which you punish yourself.


  **Interval Training:** To improve speed, you sometimes need to train at a pace
  faster than your race pace for the 5K, about the pace you would run in a 1500
  meter or mile race. Run 400 meters hard, then recover by jogging and/or
  walking 400 meters. Before starting this workout, warm-up by jogging a mile or
  two, stretching, and doing a few sprints of 100 meters. Cool down afterwards
  with a short jog.


  **Tempo Runs:** This is a continuous run with an easy beginning, a buildup in
  the middle to near 10K race pace, then ease back and cruise to the finish. A
  typical tempo run would begin with 5-10 minutes easy running, continue with
  10-15 faster running, and finish with 5-10 minutes cooling down. You can't
  figure out your pace on a watch doing this workout; you need to listen to your
  body. Tempo runs are very useful for developing your anaerobic threshold,
  essential for fast 5-K racing.
schedule:
  miles:
    - week: 1
      days:
        - 3 mi run
        - 5 x 400
        - Rest or easy run
        - 30 min tempo
        - Rest
        - 4 mi fast
        - 60 min run
    - week: 2
      days:
        - 3 mi run
        - 8 x 200
        - Rest or easy run
        - 30 min tempo
        - Rest
        - 4 mi fast
        - 65 min run
    - week: 3
      days:
        - 3 mi run
        - 6 x 400
        - Rest or easy run
        - 35 min tempo
        - Rest
        - 5 mi fast
        - 70 min run
    - week: 4
      days:
        - 3 mi run
        - 9 x 200
        - Rest or easy run
        - 35 min tempo
        - Rest or easy run
        - Rest
        - "**5K Test**"
    - week: 5
      days:
        - 3 mi run
        - 7 x 400
        - Rest or easy run
        - 40 min tempo
        - Rest
        - 5 mi fast
        - 75 min run
    - week: 6
      days:
        - 3 mi run
        - 10 x 200
        - Rest or easy run
        - 40 min tempo
        - Rest
        - 6 mi fast
        - 85 min run
    - week: 7
      days:
        - 3 mi run
        - 8 x 400
        - Rest or easy run
        - 45 min tempo
        - Rest
        - 6 mi fast
        - 90 min run
    - week: 8
      days:
        - 2 mi run
        - 6 x 200
        - 30 min tempo
        - Rest or easy run
        - Rest
        - Rest
        - "**5K Race**"
  km:
    - week: 1
      days:
        - 4.8 km run
        - 5 x 400
        - Rest or easy run
        - 30 min tempo
        - Rest
        - 6.4 km fast
        - 60 min run
    - week: 2
      days:
        - 4.8 km run
        - 8 x 200
        - Rest or easy run
        - 30 min tempo
        - Rest
        - 6.4 km fast
        - 65 min run
    - week: 3
      days:
        - 4.8 km run
        - 6 x 400
        - Rest or easy run
        - 35 min tempo
        - Rest
        - 8.1 km fast
        - 70 min run
    - week: 4
      days:
        - 4.8 km run
        - 9 x 200
        - Rest or easy run
        - 35 min tempo
        - Rest or easy run
        - Rest
        - "**5K Test**"
    - week: 5
      days:
        - 4.8 km run
        - 7 x 400
        - Rest or easy run
        - 40 min tempo
        - Rest
        - 8.1 km fast
        - 75 min run
    - week: 6
      days:
        - 4.8 km run
        - 10 x 200
        - Rest or easy run
        - 40 min tempo
        - Rest
        - 9.7 km fast
        - 85 min run
    - week: 7
      days:
        - 4.8 km run
        - 8 x 400
        - Rest or easy run
        - 45 min tempo
        - Rest
        - 9.7 km fast
        - 90 min run
    - week: 8
      days:
        - 3.2 km run
        - 6 x 200
        - 30 min tempo
        - Rest or easy run
        - Rest
        - Rest
        - "**5K Race**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: advanced
distance: 5k
legacy:
  wpId: 132
  wpUrl: /training-programs/5k-training/advanced-5k/
  oldSlugs:
    - 5-k-training-advanced
seo:
  title: Advanced 5K Training Program | Hal Higdon
  description: Hal Higdon has designed his Advanced 5K training plan for veteran
    runners looking to achieve maximum performance in the speedy 5K distance.
    Try the interactive program today.
todos: []

Body

**IF YOU'RE A SEASONED VETERAN OF THE RUNNING WARS,** an individual who has been running for several years and who has run numerous 5K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is! Let me state what you probably know already. To achieve maximum performance, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. The following Advanced schedule is a much more sophisticated training program than that offered to [Novice Runners](/training-programs/5k-training/novice-5k/) or to [Intermediate Runners](/training-programs/5k-training/intermediate-5k/). In order to achieve full benefit from this program, before starting you probably need to be running 4-5 days a week, 20-30 miles a week or more, and at least have an understanding of the concepts of speedwork. If not, drop back to one of the other programs. Here is the type of training you need to do, if you want to improve your 5K time. For additional help with your training, consider signing up for the interactive version available from [TrainingPeaks](https://www.trainingpeaks.com/training-plans/running/5km/tp-15912/hal-higdon-5-k-advanced). I will send you daily email messages telling you what to run and also offer tips to improve your performance.

**Run**: When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast**: For the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

**Long Runs**: Once a week, go for a long run at an easy pace. (Notice use of the word "easy!") Run between 60 and 90 minutes at a comfortable pace, not worrying about speed or distance. Think minutes rather than miles, which allows you to explore different courses that you have not measured, or run in the woods where distance is unimportant. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable weekend run, not one during which you punish yourself.

**Interval Training**: To improve your speed, train at a pace somewhat faster than your race pace for the 5K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between. Before starting this workout, warm up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

**Tempo Runs**: This is a continuous run with an easy beginning, a build-up in the middle to near 10K race pace (or slightly slower than your pace in a 5K), then ease back and slow down toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build gradually to 3-5 minutes at 10K pace, then 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 5K racing.

**Stretch & Strengthen**: An important addendum to any training program is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Wednesdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule. Also, it's usually best to lift after your run, rather than before. The run thus becomes a warm-up for your gym work.

**Rest**: You can't train hard unless you are well-rested. The schedule includes one designated day of rest (Friday) when you do nothing and a second day (Wednesday) when you have an option to also take a day off. The easy 3-mile runs scheduled for Mondays are also to help you rest for the next day's hard workout, so don't run them hard! The final week before the 5K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.

**Racing**: Some racing is useful to help you peak. Consider doing some other races at 5K to 10K distances to test your fitness. The following schedule includes a test 5K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.

The schedule below is only a guide. If you want to do your long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5K. Also, consider signing up for the [Virtual Program](https://www.trainingpeaks.com/training-plans/running/5km/tp-15912/hal-higdon-5-k-advanced) for more detailed information on what to run each day and tips for your training. **RUN FAST**: For more information on training for 5K races (including other training methods), order a copy of my book _Run Fast_. It includes detailed information on form, flexibility, speedwork and strength training. This book will make you a faster runner. [Click here to order a copy of _Run Fast_ or other Hal Higdon books.](/products/books/)

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

**Long Runs:** Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

**Interval Training:** To improve speed, you sometimes need to train at a pace faster than your race pace for the 5K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

**Tempo Runs:** This is a continuous run with an easy beginning, a buildup in the middle to near 10K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing your anaerobic threshold, essential for fast 5-K racing.

Schedule (raw)

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Advanced 5K Training Program | Hal Higdon

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Advanced 5K Training Program | Hal Higdon

frontmatter seo.description

Hal Higdon has designed his Advanced 5K training plan for veteran runners looking to achieve maximum performance in the speedy 5K distance. Try the interactive program today.

rendered meta description

Hal Higdon has designed his Advanced 5K training plan for veteran runners looking to achieve maximum performance in the speedy 5K distance. Try the interactive program today.

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