Whether you are planning to race or walk the Corporate Challenge 5K, here are 4 eight-week training schedules designed to help you to the finish line. Choose the appropriate training plan depending on your fitness level and goal.
Register Now »Advanced Runner Training Schedule
Advanced Runner
The Advanced Runner will incorporate speed sessions and longer runs to achieve the goal of a faster 5K. You should be running 20 to 30 miles a week excluding long runs. If you are at this level you may already have a training plan - if you're satisfied continue with it or if you feel like trying something new give this schedule a chance.
- Intervals one day a week
- Tempo runs one day a week
- Long, slow runs, usually on weekends, one day a week.
- If you miss a training day don't try to make it up. Continue your training schedule the next day!
8 Week Advanced Runner Training Schedule
| Week | MON | TUES | WED | THUR | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| 1 | 3mi run | wu 5x400m cd | Rest or easy run | 30 mn tempo | Rest | 4mi fast |
60 mn easy run |
| 2 | 3mi run | wu 8x200m cd | Rest or easy run | 30 mn tempo | Rest | 4mi fast | 65 mn easy run |
| 3 | 3mi run | wu 6x400 cd | Rest or easy run | 35 mn tempo | Rest | 5mi fast | 70 mn easy run |
| 4 | 3mi run | wu 10x200m cd | Rest or easy run | 35 mn tempo | Rest | Rest | 5k dress rehearsal |
| 5 | 3mi run | wu 8x400m cd | Rest or easy run | 40 mn tempo | Rest or easy run | 5mi fast | 75 mn run |
| 6 | 3mi run | wu 12x200m cd | Rest or easy run | 40 mn tempo | Rest | 6mi fast | 80 mn run |
| 7 | 3mi run | wu 10x400m cd | Rest or easy | 45 mn tempo | Rest | 6mi fast | Rest |
| 8 | Wu 6x400m cd | 3mi run | Rest | 5K Race |
15-30 mn easy run |
Good Job! | Rest |