Advanced 5km programme
This programme is for you if you consider yourself to be a fairly advanced runner. You will have already completed races before, perhaps following the Bupa beginner and intermediate training programmes.
This programme assumes you're able to dedicate time to your training over the next 12 weeks to try to set a new personal best time for the 5km race distance.
The programme involves running five to six days a week, and is becomes more specific as your training starts to introduce some more advanced techniques. As with the beginner and intermediate training programmes, you can train on different days to those suggested here, but try to keep to the same structure and have the recommended rest days between training.
Although this training programme is very detailed and some runners will be able to follow it exactly, don't be put off if you have to adapt it slightly. There is no one training programme that works for everyone. All athletes have to adapt and change their plans according to how they feel, and to take into account external factors such as work and family commitments. As you become more experienced, you will begin to get a feel for your training and how certain sessions can be altered to suit your specific needs.
| Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 3 miles easy / rest | Rest | 5 miles easy | 5 miles fartlek | Rest | 3 miles steady | 5 miles long run |
| 2 | 3 miles steady / rest | Intervals: 3x1km (500m recovery) | 5 miles easy | 4 miles steady | Rest | 3 miles steady | 5 miles long run |
| 3 | 3 miles steady / rest | Intervals: 3x1200m (600m recovery) | 5 miles easy | Hills: 6x60secs | Rest | 3 miles steady | 6 miles long run |
| 4 | Rest | 4 miles fartlek | 5 miles easy | Tempo: 2x10min (5min recov) | Rest | 3 miles easy | 5 km time trial |
| 5 | 3 miles steady / rest | Intervals: 4x800m (400m recovery) | 6 miles easy | Hills: 5x90secs | Rest | 3 miles steady | 6 miles long run |
| 6 | 3 miles steady / rest | Intervals: 8x400m (200m recovery) | 6 miles easy | Tempo: 15mins (5min recov), 10mins | Rest | 3 miles steady | 7 miles long run |
| 7 | 3 miles steady / rest | Intervals: 4x1km (500m recovery) | 6 miles easy | Hills: 5x2mins | Rest | 3 miles steady | 8 miles long run |
| 8 | Rest | Intervals: 5x800m (400m recovery) | 6 miles easy | Tempo: 3x8min (4min recov) | Rest | 3 miles easy | 8 miles long run |
| 9 | 3 miles steady / rest | Intervals: 400m (200m), 800m (400m), 1km (500m), 1km (500m), 800m (400m), 400m | 5 miles easy | Hills: 7x60secs | Rest | 3 miles steady | 10 miles long run |
| 10 | 3 miles steady / rest | Intervals: 10x400m (400m) | 5 miles easy | Tempo: 5mins (3mins), 10mins (5mins), 5mins | Rest | 3 miles race pace | 6 miles easy |
| 11 | 3 miles steady / rest | Intervals: 1mile (800m), 800m (400m), 400m (200m), 200m | 5 miles easy | Tempo: 3x5min (3min recov) | Rest | 4 miles steady | 6 miles long run |
| 12 | 3 miles easy | Rest | 5 miles steady | 3 miles easy | Rest | 20 minute jog | 5K RACE |
Cross training
Some runners like to include some cross training in their running programmes, whereas others prefer simply to run as often as they can. If you wish to cross train, swap it for the Monday run.
Training
The programme starts off with a slightly easier week as you may have had some time off from training since your last race, or not exercised recently. More advanced or fitter runners may find some of the training very comfortable in the early weeks and if this is the case, feel free to add a little extra distance to certain runs, or increase the speed slightly on others.
To run a fast 5km you don't need to do lots of long runs and so much of this programme focuses on shorter speed work. The steady runs are also shorter so aim to run at a slightly faster pace than you would when doing a longer run.
Training aims
Weeks one to four
Week one includes a fartlek session. You can adjust the length and speed of your hard efforts in this session depending on your current level of fitness.
Week two includes your first intervals session, which can be done on a running track, or on road, grass or paths. Try to run on soft surfaces if possible - your legs will thank you for it.
In week three you will tackle your first hills session. Hill running takes some getting used to - you will find that your legs get tired very quickly, but these sessions will become more comfortable as you progress through the programme.
Week four is a slightly easier week, allowing you a chance to freshen up and get ready for the next stage of your training. If you don't feel you need to ease off, add some distance to Tuesday's fartlek session. Alternatively, or as well as this, you can make the week's easy runs a little faster. The tempo running session on Thursday will help to develop your speed endurance.
Weeks five to eight
You will focus on your speed and speed endurance in this part of the programme. The intervals and hill training sessions will improve your anaerobic fitness, with the tempo running sessions helping to develop your lactate threshold. This will enable you to run faster for longer.
Keep your Wednesday run nice and easy to allow your body to recover from Tuesday's training and prepare for Thursday.
Sunday's long run should be comfortable. This will ensure that your endurance is more than sufficient to enable you to concentrate on running a fast 5km without worrying about completing the distance.
Week eight is another slightly easier week. Easing off a little will help you to get rid of any niggles or pains that may have developed during your training. You might find a sports massage helpful. You should end week eight feeling refreshed and 'bouncy', ready to tackle the final few weeks of quality training, and go into your race all set to aim for a new personal best time.
Weeks nine to twelve
Weeks nine and 10 will feel good. Your intervals sessions and tempo runs should feel fast, and your easy runs will feel comfortable because of your increased fitness levels.
Saturday's three mile time trial in week 10 will be a good test of what you can do on the day. Treat this run as if it were your race. Do everything as you plan to on race day - get up at the same time, eat what you plan to eat before the race and wear the same clothes.
In week 11 you begin to taper - that means easing off training and freshening up for the race. Tuesday's and Thursday's sessions will feel fast, but well within your abilities.
Keep week 12 nice and easy. You should feel fresh, light on your feet and well prepared for a good run come the weekend.