5KM TRAINING PLAN INTERMEDIATE (8 weeks)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:41

Training for people who have done 5km at some time and want to improve their performance , run better, or faster way.

Sample Day 1
0:40:00
BASE TRAINING

15 minutes Moderate Run + 5 minutos walk
REPEAT 2 X

Sample Day 3
0:46:00
FARTLEK

30 minutes moderate run
4X ( 2 minutes walk + 2 minutes moderate / hard Run).

Sample Day 4
0:30:00
FARTLEK

(2x)
10 minutes moderate run + 5 minutos walk

Sample Day 6
2.8mi
LONG RUN

1km moderate / hard Run + 500m walk
(REPEAT 3 X)

Sample Day 8
0:30:00
BASE TRAINING

Moderate Run

Sample Day 10
0:46:00
FARTLEK

30 minutes moderate run
4X ( 2 minutes walk + 2 minutes moderate / hard Run).

Sample Day 11
0:40:00
FARTLEK

(2x)
15 minutes moderate run + 5 minutos walk

Darlan Duarte
|
Pacefit Assessoria Esportiva

I am coach for over 12 years in the running area, preparing more than 300 athletes for distances of 5,10 , 21 and 42km.

I am also a graduate in biomechanics of movement and minister courses in the area , forming coaches to labor with running. I have a lot of experience in guidance distance and I can help you reach your goal.

Sou treinador há mais de 12 anos na área de corrida, preparando mais de 300 atletas para distâncias de 5 até 42km.

Além disso, conduzo há 8 anos treinamento para coaches