This training plan is designed for experienced runners who are prepared to run six times per week in pursuit of a faster 5K time. The plan is nine weeks long and includes two lactate threshold tests, in Week 3 and Week 6. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 45 minutes a day before you start.
Like all BSX Insight/Matt Fitzgerald Training Plans, the 5K Advanced Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!