Advanced 5K plan
9 weeks, 4 sessions a week, up to 47 km and a 1h10 long run at the peak. Here is the structure Endu generates for a runner at advanced level preparing a 5K. Volume, long run and intensity change with the declared level.
- weeks
- 9
- sessions
- 35
- sessions / week
- 4
- peak week
- 4 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–3 · 3 wk
- BuildWeeks 4–5 · 2 wk
- SpecificWeeks 6–7 · 2 wk
- TaperWeeks 8–8 · 1 wk
- Race weekWeeks 9–9 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Base | 2.5 h | 29 |
| 2 | Base | 2.7 h | 32 |
| 3 | Base | 3 h | 35 |
| 4 | Buildrecovery | 2.3 h | 26 |
| 5 | Build | 3.3 h | 40 |
| 6 | Specific | 3.6 h | 43 |
| 7 | Specific | 4 h | 47 |
| 8 | Taper | 2.4 h | 28 |
| 9 | Race week | 2.2 h | 26 |
Sample week — week 5 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- MondayEasy38 min easy38 min · 7.2 km
- TuesdayHard4 × 5 min at threshold1 min jog recovery49 min · 10.4 km
- FridayVery hard4 × 800 m at MAS3 min jog recovery48 min · 10.2 km
- SundayEasyLong run 1 h 021 h 02 · 11.7 km
Example generated for a advanced-level profile (MAS 17.5 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass
A 9-week build (recommended minimum: 6); a longest run never more than 6% above the previous month’s; volume rising at most 14% from one week to the next; 89% of the time at easy effort; a taper cutting volume by 44% in race week.
1 worth knowing · 15 checks passed
Remarks
Strength training — No strength session.
The 15 checks passed, in detail
Length of the build — 9 weeks: enough for this race (recommended minimum: 6).
Sessions per week — 4 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises at most 14% from one week to the next (a signal appears beyond 20%).
Long run increase — Each week, the longest run is at most 6% longer than the longest of the previous month (benchmark: 10%).
Lighter weeks — A lighter week comes back regularly (weeks 4).
Weight of the long run — The long run keeps a reasonable share of the week.
Intensity distribution — About 89% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 3 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Easy run pace — Easy runs are truly easy (slower than 4:54/km).
Race-specific work — 3 race-specific sessions in the last block.
Taper — Volume drops 44% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (88%).
Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.
Your plan, not a template athlete's
This plan is generated for an athlete at advanced level with 4 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for 5KFrequently asked questions
- 5K, advanced level: how many weeks of preparation?
- For an athlete at advanced level, Endu builds a 9-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.
- Is this plan well built?
- Pass at Endu’s plan check, the same as for any plan: 15 of 15 checks passed. A 9-week build (recommended minimum: 6); a longest run never more than 6% above the previous month’s; volume rising at most 14% from one week to the next; 89% of the time at easy effort; a taper cutting volume by 44% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 4 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.