5K Training Plan
Level 4 - Advanced
Duration: 8 Weeks
Goal Time: 17-19 Minutes
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WELCOME
Congratulations! Welcome to the community and well done on taking that first step to becoming a
better, faster and stronger runner! We're here to help you with your journey to get you where you
want to be.
By downloading this plan you agree to the terms and conditions which can be found on
www.benparkes.com/pages/terms-and-conditions. Please ensure you have read these fully before
starting this plan.
It's pretty much impossible to be able to follow the plan exactly - life gets in the way and other things
crop up. However this will serve as a guide that you can build in and around your life. Feel free to
move a few sessions around if you need to.
If you have any questions feel free to get in touch via the website.
Good luck with all your training and make sure you come back and let me know how you get on in
your race!
Happy running and keep on getting it done!
Ben
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PACE CHART
The chart below will give you a rough guide of how to pace each run based on your goal finish time.
Most runs on the plan will refer to this chart so you can be confident that you are training at the
appropriate intensity.
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GLOSSARY
Easy Runs
These runs help build your aerobic base which will allow you to run long distances. You
should be able to easily hold a conversation on your easy runs. If it feels hard in any
way, then slow down.
Rest Days
These days are just as important as training days! Avoid any running or cross training
on these days. Focus on getting good quality sleep and letting your body recover so it
can rebuild and make adaptations.
Easy Pace
You should feel like you could easily hold a conversation with someone at this pace refer to the pace chart for a suggested easy pace for your goal.
Strength Training
Setting aside a session or two for strength training each week will help to improve your
running economy and efficiency. It is also a great way to correct any muscle imbalances
in the body and can help to reduce the risk of common running injuries by
strengthening any weak areas. Some great exercises are planks, bridges, squats, step
ups, lunges, deadlifts, clams and calf raises!
Goal Pace
It’s important to practice what your goal pace feels like so by the time race day rolls
around it will be second nature! Check the pace chart to find your goal pace based on
your goal race time.
Intervals
These sessions involve running at a fast pace and then recovering for a given number
of times. Intervals are the best way to improve your speed!
Interval Pace
The pace to run your intervals at. Refer to the pace chart for a suggested interval pace
for your goal.
Long Runs
These runs are crucial as they build endurance and help prepare the body and mind to
run the distance. Remember this is a great time to practice your race day routine - run
in the kit you plan to use on the day, have the same breakfast, start your run at the
same time as your goal race and make sure you’re hydrated.
Pyramid
This is a specific type of interval session. In the plan if it says 1-2-3-4-4-3-2-1 for
example, these correspond to the number of minutes to be running fast. There will also
be a period of walking recovery noted as well (usually 2 minutes) which you should do
between each rep. So using this example it will be 1 minute fast, followed by 2 minutes
recovery, then 2 minutes fast and 2 minutes recovery and so on. Ideally try and adjust
the pace to reflect the length of the rep so the pace of the 1 minute rep will be faster
than the pace of the 4 minute rep.
Strides
These are 20 second bursts of fast running, around 95% effort with a 30-60 second
rest between each. You'll usually see these at the end of an easy run, so finish up with
your easy run and then add the strides at the end. They are great for improving stride
length and help build better form and efficiency so don't skip them!
Tempo Runs
These runs build physical fitness as well as mental toughness. Tempo is the intensity
that we like to refer to as comfortably uncomfortable, or as a rough guide, something
that you feel you could hold for about an hour.
Tempo Pace
Comfortably uncomfortable - refer to the pace chart for a suggested tempo pace for
your goal.
Training Load
This is to give you a rough indication of the intensity of the session and how much
"stress" the body will be put under. If you need to move sessions around then try and
avoid multiple back to back high intensity days.
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PLAN
MILES
Weeks 1-4
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PLAN
MILES
Weeks 5-8
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PLAN
KM
Weeks 1-4
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PLAN
KM
Weeks 5-8
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THANK YOU!
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AND FINALLY...
Thank you for supporting us by buying into our
philosophy and believing in what we do.
You can achieve way more than you think you can and
this plan will give you a great foundation to use with
your training going forward.
There will be some tough moments over the course of
the plan but many more highs, as you get fitter and
stronger!
We know you can do it and looking forward to hearing
all about how you get on!
Wishing you all the very best in life, training and racing.
Keep on getting it done!
Ben
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