5K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS

SET A GOAL

STEP 1 Use the Hansons Training Pace Calculator to fill in the following paces. Youll reference these paces for your weekly workouts.
This will help you get the most out of each workout, and ensure that your training hits the right zones so you dont go too easy,
or too hard.

__________ : Your goal finish time __________ : Your goal pace (GP)

__________ : Long Run __________ : 10k pace (for workouts)

BRUSH UP ON YOUR RUNNER LINGO

STEP 2 TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 4560 minutes if necessary.

RECOVERY PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving.

WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and easy
jogging to recover once youre done.

REST OR CROSS-TRAIN: Total rest, or doing a non-running activity such as weights, yoga, cycling, etc.

NOTATION: In these training plans, minutes and seconds are noted using quotations marks: minutes are denoted using by
single quotation marks, and seconds denoted by double quotation marks. (3 = 3 minutes, 45 = 45 seconds)

START TRAINING
STEP 3 NOTE: For all Tues/Thurs workouts, include 1.6 kilometer mile warm up, 1.6 kilometer cool down
 5K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS

MON TUE WED THU FRI SAT SUN

5 up/down kilometers
5 x 1 hills
Rest 5 kilometers
WEEK 1 5 kilometers Alternate:
or or Long run: Off
easy Jog down Up miles at tempo pace,
30 cross-train 30 cross-train 40
for recovery Down miles at
moderate effort

3 x 1 hard / 1 easy Rest 5 x 1-km tempo 5 km easy

WEEK 2
5 kilometers Long run:
or or Off
easy 45
3 x 1 hills 35 cross-train 1 recovery 30 cross-train

5-kilometer
3 x 2 hard / 1 easy
Rest progressive tempo
WEEK 3
5 kilometers 5 kilometers Long run:
or Off
easy 3 x 1 hills easy 50
30 cross-train Start moderate and
cut down 2 each km

5-km aerobic tempo

3 x 3 hard / 90 off Rest at tempo pace + 12 5 km easy
WEEK 4
6.5 kilometers Long run:
or or Off
easy 55
3 x 45 hills 35 cross-train 3 x 100m hard with 30 cross-train
3 recovery
 5K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS

MON TUE WED THU FRI SAT SUN

2 x 3/2/1 hills 6.5 km easy

4 x 600m Rest
WEEK 5 6.5 kilometers Long run:
at Goal Pace or or Off
easy Increasing effort as the 60
with equal rest 35 cross-train 30 cross-train
intervals get shorter

3 x 1k at 10k pace +5
2 x 3-km tempo
with 2 rest
Rest w/ 2 rest between 5 km easy
WEEK 6
8 kilometers Long run:
or or Off
easy 2 x 400m 60
35 cross-train 3 x 150m hard 30 cross-train
at 5k pace
w/ 4 recovery
with 90 rest

4 x 800m at 5k pace 6.5-km

then 250m even faster Rest progressive tempo 6.5 km easy
WEEK 7
8 kilometers Long run:
or or Off
easy 65
1 recovery after 800, 40 cross-train Start moderate and 35 cross-train
4 recovery after 250 cut down 2 each km

1200/800/400/200m
40 run as you feel
Rest 6.5 km easy
WEEK 8
8 kilometers Rest 3/2/2 Long run:
or or Off
easy 5 x 100m quick 55
40 cross-train 35 cross-train
Pace:
GP+2/5k/5k-3/hard
 5K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS

MON TUE WED THU FRI SAT SUN

Pre-race
shakeout:
Rest Rest
WEEK 9
6.5 kilometers 3-km tempo 3 x 400m at GP
or or RACE DAY!
easy w/ 3 recovery w/ 60 rest 5 kilometers
30 cross-train 5 km easy
3 x 150m at GP

NOTES
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