This 5K training plan is meant for the advanced runner that is familiar with speed work and pacing and who is ready to run fast. The athlete should be comfortable running 5-6 days a week at the start of this program. You will develop into a better runner by increasing intensity during this program and spending more time on your feet.

There is a mixture of easy distance runs and speed work. It is important to keep the easy days easy so that stress levels are manageable and you can recover between the workouts. There is one off day with strength work. In addition, workouts vary from track work to tempo intervals and fartlek running. These also range from slower to race pace to faster than race pace in order to work on strength and endurance.