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6 weeks to your 5k!


Bob Seebohar

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6 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This is a 6 week running program for the beginner/intermediate runner in preparation to run a strong 5k at the end of the 6 weeks. The individual should be running at least 2 times per week for at least 1.5-2.5 miles per session.

This plan also includes a 2 day per week functional body weight strength program and cross training recommendations.

Total hours per week will vary based on the fitness level of the individual since the run training prescription is distance based. Most individuals should fall into the 4-8 hours of run, strength, and cross training per week.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
10mi 5mi
Strength x2
—— ——
Day Off x1
—— ——
X-Train x1
0:52 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
10mi 5mi
—— ——
Day Off
—— ——
0:52 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Bob Seebohar

eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.

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