5km-10km Intermediate-Advanced Training Plan™

by Coach Sandi Nypaver and Coach Sage Canaday

Plan Details

 Distance: 5km/10km


10km: sub 50-min to 30min OR

5km: sub 23-min to sub 15-min

 Weekly Volume Max: 45-52 miles  / 72-84km

Experience Level: Intermediate-Advanced




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Is This Plan for You?

The goal of this plan is to allow you to run your best 5km or 10km in 12 weeks time. If you are in the 32-min to 52-min 10km range (or about 25-min to 15:00 for 5km) than this plan is likely geared for you!

This plan is structured for runners who will reach a peak mileage of somewhere between 45-52 miles a week (or about 72km-84km per week). If you haven’t run a single week over 35 miles per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 35-40 miles per week (about 55km-63km) on a regular basis without any serious injury before starting this training program.

What’s Included:

A 12-week calendar grid chart with every day specifically detailed with a training workout. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 12 weeks time. The plan also has mental training tips and inspirational quotes to keep you motivated! Both US and Metric measurement versions of this plan are include

All training plans come with our detailed booklet, The Higher Running Training Plan Guide, to help you understand each type of run and give you advice for your upcoming training as well as additional exercises and tips to get the most from your plan and fitness gains. Also included is a key training zone intensity chart that visually defines key workout efforts.

The Higher Running Strength Training Plan designed specifically for runners.

The Higher Running 5km-10km Intermediate-Advanced Training Plan™

Why our plans are different

This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.

We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!

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