12-Week 5K Training Plan (Advanced Level)

Plan Overview

Target Audience: Runners with multiple years of consistent training who have raced 5Ks before and hold a 40+ mpw base year-round Goal: A peak 5K performance in 12 weeks (sub-18 territory and faster) Weekly Mileage: 46-70 miles, peaking at 70 Running Days: 6-7 per week, with doubles on 1-2 days Experience Required: You already run 40+ miles most weeks without breaking down, you have done structured interval work before, and you know your current race fitness

This is not the intermediate plan with bigger numbers. It assumes you already have the aerobic base, and it spends that base on two quality sessions per week plus a long run, a real VO2max block, repetition work for economy, and a genuine sharpening period. If you are not currently holding 40+ mpw, start with 12-Week 5K Training Plan (Intermediate Level) instead. Jumping into this plan off a 25 mpw base is how people get hurt in Week 6.

Before You Start

Determine Your Current Fitness:
- Use a recent race result (5K, 10K, or a hard tempo effort within the last 6 weeks)
- Convert it to a VDOT value
- Do not use a goal time. Train off the fitness you have today, not the fitness you want in Week 12
Know Your Training Paces by Zone:
- Easy (E): Conversational. Aerobic development and recovery. The large majority of your mileage
- Marathon (M): Steady, controlled. Used sparingly here, mostly in long run finishes
- Threshold (T): "Comfortably hard." Roughly the pace you could hold for an hour in a race. Lactate clearance
- Interval (I): Roughly current 3K-5K race pace. The VO2max stimulus
- Repetition (R): Roughly current mile race pace. Economy, mechanics, and speed, not aerobic stress
Convert your VDOT into actual per-mile and per-400m numbers using VDOT and Pace Tables. Every workout below is written in zone names on purpose. Do not guess the numbers.
Set Up Your Race Calendar:
- Goal 5K: Sunday of Week 12
- Tune-up race: Saturday of Week 8 (built into the schedule, not optional in spirit)
Be Honest About Your Baseline:
- You should be able to run 12-13 miles easy today without it being an event
- You should have run intervals within the last 6 months
- If either of those is a no, spend 4-6 weeks building before Week 1

Training Philosophy

At this level, the limiter is almost never willingness to work hard. It is the ability to absorb hard work. Everything in this plan is designed around that.

Weeks 1-4 (Base + Threshold): Volume climbs, threshold work carries the quality load, hill sprints and strides keep the neuromuscular system awake
Weeks 5-8 (Build): Two quality sessions per week. VO2max intervals enter. Volume peaks in Week 7. Week 8 is a down week with a tune-up race
Weeks 9-11 (Peak and Sharpen): Week 9 is the last big week. Weeks 10-11 drop volume while holding intensity, and race-pace specificity rises
Week 12 (Taper and Race): Volume falls hard, quality stays short and sharp

The Structure of a Hard Week

Every build week has exactly three stress days: a VO2max/interval session, a threshold session, and a long run. Everything else is easy or recovery. That is the whole design. The failure mode at 60-70 mpw is not that the hard days are too hard - it is that the easy days quietly become moderate days, and then there is nothing left for Tuesday and Saturday.

If you take one thing from this plan: protect the easy days. At this volume, easy running is not filler. It is the thing that lets the quality happen.

Two Quality Sessions Plus a Long Run

Quality lands on Tuesday and Saturday, with a long run Sunday. That gives:

Tuesday quality, then Wednesday/Thursday/Friday easy and recovery
Saturday quality, then a Sunday long run (an aerobic stress, not an anaerobic one)
Monday recovery to open the next cycle

Three hard days and four genuinely easy days. Do not add a third quality session because you feel good in Week 6. That feeling is the plan working, not a sign it is too light.

Doubles: When They Help and When They Are Junk

Doubles appear on Wednesday in most weeks (and are the main mechanism for getting mileage up without adding a fourth stress day).

A second run helps when:

It lets you add volume that a single run could not absorb without extending time-on-feet past what your body tolerates
It is genuinely easy or recovery pace and it flushes rather than fatigues
You are already at 6 running days and the alternative is making a single run long enough that it becomes a stress day
It is separated from the first run by at least 6 hours

A second run is junk mileage when:

It is a 3-mile shuffle you tack on out of guilt to hit a round number
It is run at the same effort as your main run, so it becomes moderate volume rather than easy volume
It comes on a day you already did quality, and it compromises tomorrow's recovery
It exists purely so the weekly total looks bigger

The honest test: if you removed the second run and the week still contained the same three quality stresses and the same long run, the second run was only doing one job, which is aerobic volume. That is a real job. But it is only worth doing at easy pace, and it is never worth doing at the expense of Tuesday's session.

Rule of thumb: the PM run of a double should be your slowest run of the week. If it is not, you are doing it wrong.

The 12-Week Plan

Phase 1: Base + Threshold (Weeks 1-4)

Week 1: Establish the Load (50 miles)

Monday: Recovery 5 miles
Tuesday: Threshold - 2mi warmup + 20 min continuous at T + 2mi cooldown = 8 miles
Wednesday: Double - AM easy 5 miles, PM easy 3 miles = 8 miles
Thursday: Easy 7 miles + 8x100m strides
Friday: Recovery 4 miles
Saturday: Easy 6 miles with 8x10-second hill sprints (full walk-back recovery)
Sunday: Long run 12 miles easy

Week 2: Build Volume (55 miles)

Monday: Recovery 5 miles
Tuesday: Threshold (cruise intervals) - 2mi warmup + 5x1 mile at T w/60sec jog + 2mi cooldown = 9 miles
Wednesday: Double - AM easy 6 miles, PM easy 3 miles = 9 miles
Thursday: Easy 8 miles + 8x100m strides
Friday: Recovery 5 miles
Saturday: Easy 6 miles with 10x10-second hill sprints
Sunday: Long run 13 miles easy

Week 3: Peak Base Volume (60 miles)

Monday: Recovery 6 miles
Tuesday: Threshold - 2mi warmup + 25 min continuous at T + 2mi cooldown = 9 miles
Wednesday: Double - AM easy 6 miles, PM easy 4 miles = 10 miles
Thursday: Easy 8 miles + 8x100m strides
Friday: Recovery 5 miles
Saturday: Repetition - 2mi warmup + 10x200m at R w/200m jog + 2mi cooldown = 7 miles
Sunday: Long run 15 miles easy

Week 4: Recovery Week (46 miles)

Monday: Recovery 4 miles
Tuesday: Easy 8 miles + 8x100m strides
Wednesday: Easy 7 miles (single run, no double this week)
Thursday: Light Threshold - 2mi warmup + 3x1 mile at T w/60sec jog + 2mi cooldown = 7 miles
Friday: Recovery 4 miles
Saturday: Easy 6 miles + 6x100m strides
Sunday: Long run 10 miles easy

Do not skip the down week. See "The Cost of a Missed Recovery Week" below. Week 4 is not a reward for good behavior in Weeks 1-3, it is what makes Weeks 5-7 possible.

Phase 2: Build - VO2max Enters (Weeks 5-8)

Week 5: Introduce Intervals (60 miles)

Monday: Recovery 4 miles
Tuesday: Intervals (VO2max) - 3mi warmup + 5x1000m at I w/3min jog recovery + 3mi cooldown = 10 miles
Wednesday: Double - AM easy 6 miles, PM easy 4 miles = 10 miles
Thursday: Easy 8 miles + 8x100m strides
Friday: Recovery 5 miles
Saturday: Threshold - 2mi warmup + 30 min continuous at T + 2mi cooldown = 9 miles
Sunday: Long run 14 miles easy

Week 6: Sharpen the Intervals (65 miles)

Monday: Recovery 5 miles
Tuesday: Intervals (VO2max) - 3mi warmup + 6x800m at I w/2:30 jog recovery + 3mi cooldown = 10 miles
Wednesday: Double - AM easy 7 miles, PM easy 4 miles = 11 miles
Thursday: Easy 9 miles + 8x100m strides
Friday: Recovery 5 miles
Saturday: Threshold (cruise intervals) - 2mi warmup + 6x1 mile at T w/60sec jog + 2mi cooldown = 10 miles
Sunday: Long run 15 miles easy

Week 7: Peak Volume (70 miles)

Monday: Recovery 5 miles
Tuesday: Intervals (VO2max) - 3mi warmup + 5x1200m at I w/3min jog recovery + 3mi cooldown = 11 miles
Wednesday: Double - AM easy 8 miles, PM easy 4 miles = 12 miles
Thursday: Easy 9 miles + 8x100m strides
Friday: Recovery 6 miles
Saturday: Threshold - 3mi warmup + 2x(15 min at T) w/3min jog between + 3mi cooldown = 11 miles
Sunday: Long run 16 miles easy

This is the biggest week of the plan. If you are going to break, this is where it happens. Read the effort, not the schedule.

Week 8: Recovery + Tune-Up Race (52 miles)

Monday: Recovery 5 miles
Tuesday: Easy 8 miles + 8x100m strides
Wednesday: Easy 7 miles (single run)
Thursday: Pre-race sharpener - 2mi warmup + 6x200m at R w/200m jog + 2mi cooldown = 6 miles
Friday: Recovery 4 miles
Saturday: TUNE-UP RACE (5K or 8K) - 3mi warmup + race + 3mi cooldown = 9 miles
Sunday: Long run 13 miles easy

On the tune-up race: race it. Do not "use it as a workout." The whole point is to (a) get a real, current fitness reading you can re-derive your VDOT from, (b) rehearse the pre-race routine, warm-up, and the first-mile pacing discipline, and (c) find out what your body actually does at race effort while there are still four weeks to fix it. Then update your paces in VDOT and Pace Tables for the peak block.

Phase 3: Peak and Sharpen (Weeks 9-11)

The last three weeks before race week are where most self-coached advanced runners go wrong in one of two directions. Either they keep piling on volume to the end (arriving fit but flat), or they cut everything (arriving fresh but dull). The correct move is narrow: volume comes down, intensity stays up, and specificity rises. Every week from here has fewer miles than the last, and every week the quality moves closer to 5K race pace.

Week 9: Final Big Week (66 miles)

Monday: Recovery 5 miles
Tuesday: Intervals (VO2max) - 3mi warmup + 6x1000m at I w/2:30 jog recovery + 3mi cooldown = 11 miles
Wednesday: Double - AM easy 7 miles, PM easy 5 miles = 12 miles
Thursday: Easy 9 miles + 8x100m strides
Friday: Recovery 5 miles
Saturday: Threshold + Repetition - 3mi warmup + 4x1 mile at T w/60sec jog + 4min rest + 4x200m at R w/200m jog + 3mi cooldown = 11 miles
Sunday: Long run 13 miles easy

Week 10: Sharpening Begins (58 miles)

Monday: Recovery 5 miles
Tuesday: Intervals (VO2max) - 3mi warmup + 5x1000m at I w/3min jog recovery + 3mi cooldown = 10 miles
Wednesday: Double - AM easy 6 miles, PM easy 4 miles = 10 miles
Thursday: Easy 8 miles + 8x100m strides
Friday: Recovery 4 miles
Saturday: Race-Pace Specific - 3mi warmup + 3x1 mile at goal 5K pace w/3min jog + 3mi cooldown = 10 miles
Sunday: Long run 11 miles easy

Note what changed: mileage dropped 8 miles from Week 9, but the interval session is the same intensity and the Saturday session is more specific. That is what sharpening means.

Week 11: Sharp and Light (50 miles)

Monday: Recovery 4 miles
Tuesday: Intervals (VO2max) - 2mi warmup + 12x400m at I w/400m jog recovery + 2mi cooldown = 10 miles
Wednesday: Double - AM easy 5 miles, PM easy 3 miles = 8 miles
Thursday: Easy 7 miles + 8x100m strides
Friday: Recovery 4 miles
Saturday: Threshold - 2mi warmup + 4x1 mile at T w/60sec jog + 2mi cooldown + 4x100m strides = 8 miles
Sunday: Long run 9 miles easy

Phase 4: Taper + Race (Week 12)

Week 12: Race Week (33 miles including race)

Monday: Recovery 4 miles
Tuesday: Sharpener - 2mi warmup + 6x400m at I w/400m jog recovery + 2mi cooldown = 7 miles
Wednesday: Easy 6 miles + 6x100m strides
Thursday: Easy 5 miles with 4x200m at R (relaxed, not straining)
Friday: Rest
Saturday: Shakeout 3 miles easy + 4x100m strides
Sunday: RACE DAY - 5K Goal Race - 3mi warmup + 5K race + 2mi cooldown = 8 miles

Taper logic: volume falls from 50 to 33 (roughly a third), but Tuesday is still a real interval session at I pace and Thursday still touches R pace. You are removing fatigue, not fitness. Advanced runners lose sharpness fast when they go fully flat for a week - the strides and the short reps are there to prevent that.

Weekly Mileage Progression

Week 1:  50 miles (base + threshold)
Week 2:  55 miles (build)
Week 3:  60 miles (peak base)
Week 4:  46 miles (RECOVERY)
Week 5:  60 miles (intervals enter)
Week 6:  65 miles (build)
Week 7:  70 miles (PEAK VOLUME)
Week 8:  52 miles (RECOVERY + tune-up race)
Week 9:  66 miles (final big week)
Week 10: 58 miles (sharpen: volume down, intensity held)
Week 11: 50 miles (sharpen)
Week 12: 33 miles (taper + RACE)

Down weeks land in Week 4 and Week 8. Week 10 onward is the sharpening descent. There is no week in this plan that jumps more than 6 miles from the previous non-recovery week.

Workout Descriptions

Easy Runs (E)

Effort: Conversational, full sentences. Zone 2
Purpose: Aerobic development, capillarization, mitochondrial density, and recovery from the hard days
Share of the plan: Roughly 80% of total mileage
The rule: If you cannot hold a conversation, you are not running easy. At 60+ mpw an easy run that drifts 20 seconds per mile too fast, five times a week, is a hidden quality session that you did not budget for

Recovery Runs

Effort: Slower than easy. Deliberately, almost embarrassingly slow
Purpose: Blood flow, active recovery, mileage that costs nothing
Placement: The day after quality, and as the PM leg of doubles
Note: There is no such thing as a recovery run that is too slow

Threshold (T)

Effort: Comfortably hard. About the pace you could race for an hour. 3-5 word answers only
Purpose: Raise lactate threshold - the single biggest lever on 5K time for a runner who already has VO2max
Two forms in this plan:
- Continuous tempo: one unbroken block (20-30 min). Trains the psychological and metabolic ability to hold a steady, uncomfortable pace with no relief
- Cruise intervals: 1-mile reps at T with 60 seconds of jog between. Same total time at threshold, less accumulated fatigue, easier to hit the correct pace on every rep
Choosing between them: Use continuous when the goal is rehearsing sustained discomfort, or when your total threshold volume is moderate (20-30 min). Use cruise intervals when the goal is more total time at T than you could hold continuously (30-40+ min), when you are on tired legs, when conditions are bad, or when you have historically drifted off pace late in continuous tempos. Cruise intervals let you accumulate more quality threshold work at the correct pace - the short rest is not there to make it easy, it is there to keep the pace honest
Warning: T is not "as hard as I can go for 25 minutes." If you finish a tempo needing to lie down, you ran it at I pace and you got a worse workout than intended

Intervals (I) - VO2max

Effort: Roughly current 3K-5K race pace. Zone 5
Purpose: Maximize oxygen uptake. Time spent at or near VO2max is the stimulus
Rep length: 800m to 1200m is the sweet spot - long enough that you actually reach VO2max within the rep, short enough that you can accumulate volume
Recovery: Prescribed as jog recoveries of roughly 50-90% of the rep duration. The recovery is not a rest, it is what lets you get back to the correct pace for the next rep. Do not shorten it to make the workout "harder" - you will just run the later reps too slow
Total I volume: Keep it under about 8% of weekly mileage (roughly 5 km / 3-4 miles of reps). More is not better here
The rule: Every rep at the same pace. If rep 6 is slower than rep 1, you started too fast. A negative-split interval session is a well-executed one

Repetition (R)

Effort: Roughly current mile race pace. Fast, but relaxed and mechanically clean
Purpose: Running economy, neuromuscular recruitment, and stride mechanics. This is not an aerobic workout. You are not trying to get out of breath
Recovery: Full or near-full. Recover until you can hit the next rep with the same quality
Why an advanced 5K runner needs it: Economy is a separate lever from VO2max and threshold. Two runners with identical VDOT can differ by 20+ seconds over 5K purely on how much oxygen they burn per mile at a given pace. R work is the direct attack on that
The rule: If you are gasping, you are running R work as I work and getting neither adaptation

Strides

Distance: 100m, accelerating to about mile race pace, holding briefly, decelerating
Recovery: Full walk back
Purpose: Neuromuscular maintenance. Keeps fast mechanics available during a high-volume block, at essentially zero physiological cost
Frequency: 2-3x per week, after easy runs. These are not optional garnish. In a 60-70 mpw block, strides are what stop your stride from collapsing into a slow-motion aerobic shuffle by Week 8

Hill Sprints

Format: 8-10 seconds, near-maximal, up a steep hill. Full walk-down recovery (2-3 min)
Purpose: Maximal muscle-fiber recruitment and tendon/connective-tissue strength with almost no impact stress, because you are running uphill and slowly in absolute terms
Placement: After an easy run in the base phase (Weeks 1-2 here)
Note: Not a workout. Never a workout. If you feel it in your lungs, you did too many

Long Run

Pace: Easy throughout in this plan. The 5K long run is an aerobic stimulus, not a race simulation
Length: 20-25% of weekly mileage, capped around 16 miles
Note: Resist the urge to make the long run "count" by adding a fast finish. You already have two quality days. The long run's job is to be long

The Risk at This Volume

Be frank with yourself: 60-70 miles per week with two quality sessions is enough load to make you meaningfully faster, and enough load to injure you or dig a hole you cannot climb out of before race day. The margin between the two is recovery, and recovery is the part of the plan people cut first because it looks like nothing is happening.

The Cost of a Missed Recovery Week

Skipping Week 4 or Week 8 is the most expensive decision available to you in this plan, and it never feels expensive at the time. It feels great. You are fit, the training is going well, and dropping 20 miles feels like giving something back.

Here is what you actually gave up:

Adaptation happens during the down week, not during the build. Weeks 1-3 create the stimulus. Week 4 is when the body pays it off. Cut Week 4 and you have paid for three weeks of training and collected on none of it
Fatigue is cumulative and it hides. Glycogen depletion, connective-tissue microdamage, and central fatigue accumulate quietly across a build block. They do not announce themselves week to week. They announce themselves all at once, usually 10 days later, usually as an injury or a flatline
The compounding is asymmetric. A skipped recovery week does not cost you one week. It costs you the recovery week plus the 2-4 weeks of compromised or lost training that follow, because you enter Week 5 already in deficit and dig deeper every week
You cannot make it up. A stress fracture in Week 9 does not get fixed by Week 12. The race is gone

A recovery week is a training session. Treat missing it the way you would treat missing your peak interval workout.

Overtraining Warning Signs

Any one of these on its own is noise. Two or more together, sustained for a week, means back off now:

Elevated resting heart rate (5+ bpm above your normal morning baseline for several days running)
Suppressed heart rate at effort - you cannot get your HR up in a workout, and the paces feel hard anyway. This is the more ominous one
Sleep disturbance despite heavy training. Waking at 3am, or sleeping long and waking unrefreshed
Persistent muscle soreness that does not clear within 48 hours
Loss of appetite, or a sudden unintended drop in bodyweight
Mood change - irritability, apathy toward training, dread before workouts you used to look forward to
Repeated minor illness - a cold that keeps coming back, lingering throat/sinus symptoms
Workout paces slipping at the same or higher perceived effort, for more than one session
Any localized pain that changes your gait. This is not fatigue, this is an injury forming. Stop

The response is always the same and it is always smaller than you fear: take 3-7 days of easy running or complete rest, then restart at the top of the previous week's load. You will lose almost nothing. Pushing through costs you the block.

For the underlying mechanics, read Recovery and Adaptation. For the specific injuries this volume produces and how to head them off, read Injury Prevention.

The Failure Mode Nobody Admits To

It is not the interval session. It is the easy days.

At 65 miles per week with three stress days, you have four easy/recovery days carrying about 35 of those miles. If those runs creep from genuinely easy toward "moderate but it felt fine," you have converted a polarized week into a grey week. You will feel strong for about 10 days. Then the intervals get slower, the tempo feels like a race, the resting HR ticks up, and you will conclude that you need to train harder.

You do not. You need Wednesday to be slow.

Customization Guidelines

If You Need to Miss a Workout

Missed easy or recovery run: Skip it. Do not make it up. It is aerobic volume, and one run is noise
Missed long run: Move it. Do not delete it. Sunday to Monday is fine if it means Monday's recovery run gets dropped
Missed quality session: Move it a day if the week allows and you can still get 48 hours before the next stress day. If you cannot, drop it. Never run two quality sessions back to back to catch up
Missed more than 4 days: Do not resume where you left off. Drop back one week in the plan and rebuild

If You Cannot Run 6-7 Days

Cut the PM leg of the double first, then the Monday recovery run. Never cut a quality session or the long run to preserve an easy day. The plan works at 55 mpw on 6 days if you keep the three stress days intact.

If Workouts Feel Too Hard

In order of likelihood:

Your easy days are too fast. This is the answer roughly 70% of the time
You are training off goal paces, not current paces. Re-derive your VDOT from your last real race, not from what you want to run
You are under-sleeping or under-fueling. 60-70 mpw has a real caloric and sleep cost. Both are non-negotiable inputs
You skipped or shortened a down week
You are actually overtrained. See the warning-sign list above

If Workouts Feel Too Easy

Verify your paces first. Genuinely-easy workouts usually mean you calculated paces from a stale or soft race result. Race the Week 8 tune-up and re-derive
Add easy volume before you add intensity. Extend the PM double, or add a mile to the long run
Do not add a third quality session. Do not increase I-pace volume beyond about 8% of the week. Advanced runners get faster by handling more aerobic volume, not by adding more red-line work

Adjusting for a Different Race Day

The plan assumes a Sunday race. For a Saturday race, shift everything back one day (quality on Monday and Friday, long run Saturday). Keep the 48-hour spacing between stress days intact.

Race Week Strategy

Days Out

6 days out (Tuesday): Last real workout. Short, sharp, at I pace. You are stimulating, not stressing
4-5 days out: Easy running with strides
3 days out: Easy with a few relaxed R-pace touches to keep the legs quick
2 days out: Rest
1 day out: Short shakeout with strides. Nothing else

Race Day

Warm-up: 15-20 min easy, dynamic drills, 4-6x100m strides building into race pace, finishing 5-8 minutes before the gun. The 5K starts fast and there is no time to ease into it. If your warm-up is short, your first 800m is your warm-up, and it will cost you 10 seconds
First mile: Controlled. Every second you bank in mile 1 costs you two in mile 3. Get out hard enough to secure position, then settle immediately onto goal pace
Middle mile: The mile that decides the race and the one nobody enjoys. Hold pace. Pick a runner and stay attached
Last mile: Progressive. Whatever is left, spend it, and spend it early enough to matter
Cool-down: 15-20 min easy jog

After the Race

3-5 days of easy running or complete rest
No quality for at least a week
If you are racing again in 2-4 weeks, hold the volume and run one sharpening session per week. If not, take 1-2 weeks of unstructured running before the next block

Key Takeaways

Two quality sessions plus a long run. Nothing else is hard. Three stress days, four easy days. The design is the whole plan
The easy days are the plan, not the filler. At 60-70 mpw, easy-day pace creep is the single most common reason an advanced block fails
Doubles buy aerobic volume, and that is all they buy. Run the PM leg slower than anything else in your week, or do not run it
Intervals develop VO2max, threshold raises the ceiling you can hold, repetitions make you economical. They are three separate adaptations. Pace them separately, off VDOT and Pace Tables
Choose continuous tempo to rehearse sustained discomfort; choose cruise intervals to accumulate more time at true threshold pace
Strides and hill sprints cost nothing and preserve everything. Skip them and you will arrive at Week 12 aerobically fit and mechanically dull
Race the tune-up in Week 8. Real data beats a calculator estimate, and there is still time to act on it
The last three weeks: volume down, intensity held, specificity up. Do not confuse tapering with detraining
The recovery weeks are load-bearing. Skipping one does not save a week, it costs three
Nobody was ever ruined by an extra rest day. Plenty of people have been ruined by refusing one

Additional Resources

VDOT and Pace Tables: See VDOT and Pace Tables
Recovery: See Recovery and Adaptation
Injury Prevention: See Injury Prevention
Workout Types: See Types of Running Workouts
The Easy/Hard Rule: See The Easy/Hard Rule
Lactate Threshold: See Lactate Threshold
VO2max and Economy: See VO2 Max and Running Economy
Jack Daniels System: See Jack Daniels' Running Formula
Periodization: See Training Periodization Visual Guide

Next: Stepping up in distance with the same training background? See 12-Week 10K Training Plan (Advanced Level).