Week 5-8: Building Strength and Stamina
Day 1: 55-minute easy run
Day 2: Interval training (10x 400m at 5K pace, 200m rest)
Day 3: 50-minute tempo run
Day 4: Rest or cross-training
Day 5: 70-minute easy run
Day 6: Hill repeats (10x 1-minute uphill, jog back down)
Day 7: Long run (105-120 minutes)
Additional Resources:
Apps: Advanced runners can use apps like Training Peaks or Garmin Connect for detailed tracking and analysis.
Gear: Invest in high-quality running shoes and gear tailored to your needs.
Community: Join advanced running groups or hire a coach for personalized training plans.
By adhering to this advanced training plan, runners can optimise their performance, enhance speed and endurance, and prepare for competitive races.
Week 9-12: Combining Speed, Strength, and Distance
Day 1: 60-minute easy run
Day 2: Interval training (5x 1 mile at 10K pace, 800m rest)
Day 3: 60-minute tempo run
Day 4: Rest or cross-training
Day 5: 75-minute easy run
Day 6: Hill repeats (12x 1-minute uphill, jog back down)
Day 7: Long run (120-135 minutes)
Tips:
Warm Up & Cool Down: Always include a 10-minute warm-up and cool-down.
Nutrition: Focus on high-quality nutrition, including complex carbs, lean proteins, and healthy fats.
Strength Training: Incorporate strength and conditioning exercises 2-3 times a week.
Rest and Recovery: Ensure adequate sleep and recovery techniques like foam rolling and stretching.
Consistency: Maintain consistency while listening to your body to avoid overtraining.
Advanced Training Plan for Running
Week 1-4: Enhancing Speed and Endurance
Day 1: 50-minute easy run
Day 2: Interval training (6x 800m at 5K pace, 400m rest)
Day 3: 45-minute tempo run
Day 4: Rest or cross-training
Day 5: 60-minute easy run
Day 6: Hill repeats (8x 1-minute uphill, jog back down)
Day 7: Long run (90-105 minutes)
