Advanced
- Weeks
- 8
- Runs/wk
- 5
- Peak km
- 18
If you are an experienced runner looking to improve your speed then this is the program for you. Not for the feint of hearted.
Schedule
Week 113.3 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 212.9 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 315.3 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 46.6 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Week 515.7 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 614.9 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 717.7 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 84.4 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.