Running
Self-Paced
Advanced 5K
16 weeks
16
Weeks
3, 4, 5, 6
Days/Week Options
Program Structure
Week 1
7 activities
Mon:
1h 15m
Tue:
45m
Wed:
45m
Thu:
30m
Sat:
1h 5m
Sun:
30m
Week 2
7 activities
Mon:
40m
Tue:
45m
Wed:
45m
Thu:
55m
Sat:
1h 5m
Sun:
40m
Week 3
7 activities
Mon:
55m
Tue:
45m
Wed:
59m
Thu:
30m
Sat:
1h 10m
Sun:
45m
Week 4
7 activities
Mon:
48m
Tue:
40m
Wed:
49m
Thu:
55m
Sat:
1h 15m
Sun:
39m
Week 5
7 activities
Mon:
47m
Tue:
45m
Wed:
54m
Thu:
59m
Sat:
1h 15m
Sun:
39m
Week 6
7 activities
Mon:
46m
Tue:
45m
Wed:
54m
Thu:
57m
Sat:
1h 15m
Sun:
41m
Week 7
7 activities
Mon:
58m
Tue:
45m
Wed:
54m
Thu:
1h 4m
Sat:
1h 20m
Sun:
41m
Week 8
7 activities
Mon:
54m
Tue:
45m
Wed:
54m
Thu:
1h 5m
Sat:
1h 20m
Sun:
41m
Week 9
7 activities
Mon:
57m
Tue:
35m
Wed:
44m
Thu:
1h 1m
Sat:
1h 10m
Sun:
41m
Week 10
7 activities
Mon:
57m
Tue:
50m
Wed:
54m
Thu:
1h 26m
Sat:
1h 20m
Sun:
41m
Week 11
7 activities
Mon:
1h 2m
Tue:
45m
Wed:
44m
Thu:
1h 3m
Sat:
1h 10m
Sun:
41m
Week 12
7 activities
Mon:
1h 9m
Tue:
55m
Wed:
1h 1m
Thu:
1h 6m
Sat:
1h 20m
Sun:
41m
Week 13
7 activities
Mon:
58m
Tue:
45m
Wed:
59m
Thu:
1h 7m
Sat:
1h 15m
Sun:
41m
Week 14
7 activities
Mon:
1h 20m
Tue:
45m
Wed:
59m
Thu:
58m
Sat:
1h 15m
Sun:
41m
Week 15
7 activities
Mon:
1h 4m
Tue:
45m
Wed:
59m
Thu:
38m
Sat:
1h 5m
Sun:
35m
Week 16
7 activities
Mon:
44m
Tue:
1h 10m
Wed:
59m
Thu:
38m
Sat:
20m
Sun:
35m
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