MSquared Coaching- 12 Week 5km Run Plan (intermediate)

Author

Michael Masters

All plans by this Coach

Length

12 Weeks

Typical Week

3 Day Off, 4 Run

Longest Workout

6.21 miles

Plan Specs

running 5km

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Summary

This programme is for you if you have already done a 5km (3 mile) race and would like
to improve your time.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:30

Michael Masters

MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.

Back to Plan Details

Sample Day 1

0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 3

0:50:00
4.97mi
Force Hill Fartlek

On a rolling course, run easy on flats and down hill, but run hard up every hill. The hard segments could be at Lactate threshold pace. concentrate on driving the knee quickly uphill and pulling the foot back and down powerfully into the ground instead of just using gravity to pull you down.

Sample Day 5

0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

Sample Day 6

0:35:00
4.97mi
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1-2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 8

0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 10

0:45:00
3.73mi
Lactate Tolerance Repeats

Run 4intervals at PE 9/10. 1000m with 500m jog recovery. No more than 3/4 of time taken to complete main set.

Sample Day 12

0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

MSquared Coaching- 12 Week 5km Run Plan (intermediate)

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