Welcome to the Advanced Plus 5k Plan!

I’ve designed this for anyone who has already broken 18 minutes in the 5k and is looking to improve on their time.

• Ideal for anyone targeting a sub 17 minute finish time
• The first week is 36 miles/58km
• The biggest week is 56 miles/90km
• Six to eight runs each week, with at least one rest day per week
• The plan has both miles and kilometres
• 10 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training
• Pace chart so you know exactly how fast your runs should be
• Full glossary of terms so you'll always know what to do
• Loads of tips each week so you can learn along the way and stay motivated!

(Optional) Add-on: Integrated Strength Training:

• Includes the full plan as above with 3 integrated "at home" strength routines with warm up and cool down exercises
• Beginner friendly and easy to follow
• No equipment necessary
  

Everything you need to get you a 5k PB and have fun doing it! Come back and let me know how you got on, it's great to hear your stories!