6 weeks to your 5k!

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:52

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.

Sample Day 1
2mi
Endurance

1/2 mile easy to moderate warmup

1 mile done as aerobic, focus on good body mechanics

1/2 mile easy run to cool down

Sample Day 3
2mi
Endurance with strides

1/2 mile easy effort to warm up

1 miles aerobic with a :10 build to tempo effort every half mile

1/2 mile easy effort to cool down

Sample Day 6
2.5mi
Rolling hills or Trails

1/2 mile easy to moderate to warm up

1.5 miles on rolling hills, stay aerobic to high aerobic

1/2 mile easy cool down

Sample Day 7
0:45:00
Crosstraining

Your choice of cross training, up to 45 minutes in duration. Good choices would include yoga, cycling, swimming, Pilates, etc.

Sample Day 8
3mi
Endurance

1/2 mile easy to moderate warmup

2 miles done as high aerobic, focus on good body mechanics, consistent cadence, and breathing

1/2 mile easy cool down

Sample Day 10
3mi
Endurance with strides

1/2 mile easy effort to warm up

2 miles aerobic with a :15 build to tempo effort every half mile

1/2 mile easy effort to cool down

Sample Day 13
3mi
Rolling hills or Trails

1/2 mile easy to moderate to warm up

2 miles on rolling hills, stay aerobic to high aerobic

1/2 mile easy cool down

Bob Seebohar
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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.