This 16-week 5K 3.1 advanced training plan prepares for a 5K in under 18:00 minutes with 6 running days/week. Training starts at 48 km/week and peaks at 65 km/week. For each run, I provide the exact pace range. Simply set up your individual paces based on your current fitness level with a click of a mouse button. Finally, you can conveniently upload the runs to your Garmin watch. This plan includes free email coach support.