MSquared Coaching- 12 Week 5km Run Plan (intermediate)
Author
Michael Masters
All plans by this CoachLength
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
Sample Day 1
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
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
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
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
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
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
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.