ADVANCED TRAINING PLAN

This programme is right for you if you’ve already banked a few 5k races and want to improve your 5k performance at your Supernova event.

The Advanced 5k training plan is based on 8 weeks of progression. The programme includes a mix of fast intervals and sustained paced running. You’ll be running 4 times a week. For your faster workouts choose a route that is flat and good underfoot allowing you to really test yourself and push the pace. Run fast on hard days and recover on easy days.

8 weeks to go

Workout 1: 30mins easy run 

Workout 2: 10mins easy run, (90secs fast run, 90secs jog) x 8, 10mins easy run

Workout 3: 10mins easy run, (5mins steady, 5mins faster) 10mins easy run

Workout 4: 40mins easy run

5 weeks to go

Workout 1: 25mins easy run

Workout 2: 10mins easy run, (10mins fast run, 2.5mins jog ) x 3, 10mins easy run

Workout 3: 10mins easy run, (10mins steady, 6mins faster, 2mins fast) 10mins easy run

Workout 4: 70mins easy run

2 weeks to go

Workout 1: 35mins easy run

Workout 2: 10mins easy run, (4mins fast run, 75secs jog) x 6, 10mins easy run

Workout 3: 10mins easy run, (3mins steady, 3mins faster, 3mins easy) x 2, 10mins easy run

Workout 4: 40mins easy run

7 weeks to go

Workout 1: 30mins easy run

Workout 2: 10mins easy run, (5mins at tempo pace, 2mins jog) x 4, 10mins easy run

Workout 3: 10mins easy run, (6mins steady, 6mins tempo), 10mins easy run

Workout 4: 50mins easy run

4 weeks to go

Workout 1: 35mins easy run

Workout 2: 10mins easy run, (2mins fast run, 90secs jog ) x 8, 10mins easy run

Workout 3: 10mins easy run, (5mins steady, 5mins faster, 5mins easy) x2, 10mins easy run

Workout 4: 75mins easy run

1 week to go

Workout 1: 20mins easy run

Workout 2: 10mins easy run, (60secs controlled fast run, 2mins walk) x 4, 10mins easy run

Workout 3: Rest or 15 mins easy run

Workout 4: Your Supernova 5K!

6 weeks to go

Workout 1: 35mins easy run

Workout 2: 10mins easy run, (90secs fast run, 60secs jog) x10, 10mins easy run

Workout 3: 10mins easy run, (8mins tempo, 4mins faster, 2 mins fast), 10mins easy run

Workout 4: 60mins easy run

3 weeks to go

Workout 1: 30mins easy run

Workout 2: 10mins easy run, (90s secs fast pace with 90secs jog x 5, 3mins jog between sets) x 2, 10mins easy run

Workout 3: 10mins easy run, (7mins steady, 7mins faster, 7mins easy) x 2, 10mins easy run

Workout 4: 75mins easy run