The Advanced 5K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work. This program is geared towards seasoned 5K runners who are looking to improve finish time and boost performance. The Advanced 5K Run Program includes long runs up to 70 minutes, speed work, two cross-training/strength training days and one rest day per week.

The Advanced 5K Run Program is best suited for those who have been running at least 4 times per week for 45-50 minutes for at least one year and have run a 5K previously. If you are running less, consider starting with the Intermediate 5K Run Program and building up.

The plan is set up for a Sunday race-day, however, you can adjust the taper week to accomodate a Saturday race.

In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner's World columnist John "the Penguin" Bingham. His words will help you stay motivated along your training journey.

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Training volume: