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 mile and kilometer versions of this plan are included

 The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough so all your questions will be answered. Topics covered include:

  • Pre-run warm-up (video and written workout)
  • Core strength workout (video and written workout)
  • Terms and types of workouts (heart rate, pace, and effort guidance)
  • Pacing
  • What to do if you get sick or injured
  • What to do if you want to add in a “training race” from 5ks to ultras
  • Elevation gain and loss formula as well as how to include hills and mountains in your training
  • Cross-training
  • Race day planning with worksheet
  • How to make the training plan work for your personal schedule
  • How to get the most out of your training plan
  • Post-race advice

Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.

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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