6-Week Advanced 5K Training Plan

This 6-week plan is designed for experienced runners aiming to achieve a personal best in the 5K. With 4-5 runs per week, and a weekly strength session, this plan is structured to push your limits and improve your performance.

Key Features of the Plan

Structured Training Sessions

Designed for runners who can already run continuously for an hour, this plan includes 4-5 targeted runs per week, focusing on building endurance and speed for 5K success. Additionally, there is one strength session per week, focusing on key areas like legs, core, and hips to improve power, strength, and injury resilience.

Targeted Workouts

Sessions are tailored to improve your base endurance and VO2 max in the first block, and focus on race pace, tapering, and peaking in the second block. This ensures variety and motivation as you progress towards your 5K PB.

Social Flexibility

Guidance is provided on which sessions can be swapped for group runs, allowing you to maintain a social aspect to your training while staying on track with your goals.

6-Week Structured Progression

Our plan is divided into two blocks, each focusing on different aspects of your training:

Block 1 (Weeks 1-4): Base Endurance and VO2 Max

The first four weeks are focused on building a solid base endurance, incorporating VO2 max intervals and aerobic capacity work. This block sets the foundation for faster, more intense efforts in the second block.

Block 2 (Weeks 5-6): Race Pace, Tapering, and Peaking

The second block shifts focus to fine-tuning your race pace and tapering your training to ensure you're fresh and ready for race day. The sessions are designed to help you peak at the right time for a personal best in your 5K race.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching advanced runners, I’m committed to helping you achieve your goals.

Ready to Overcome Your Challenges?

This plan is designed for advanced runners ready to tackle their 5K with confidence. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s elevate your training and run with purpose!

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