Lockwood 5k Training Plan

Author

Erin Lockwood

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 2 Other, 2 Strength

Longest Workout

4 miles

Plan Specs

running 5km beginner

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Thanks for purchasing the Lockwood 5K Method, the complete system for women training for and running a 5K!

The ideal candidates for The Lockwood 5K Method are beginners! This comprehensive program is specifically designed to get them across the finish line whether its their first or 10th 5K! It is also tailored to those who may only have an hour to spare M-F to training.

The 8-week program incorporates 3 weeks of Base, 4 weeks of Build, and 4 weeks of Peak volume that includes 1.5 weeks of tapering. The program includes integrated recovery approaches to rest and harvest gains as well as strength training to build leg and core muscle necessary for running longer distances.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:06
Training Load By Week
Average Weekly Training Hours: 03:06
Average Weekly Breakdown

Erin Lockwood

Erin Hayes-

I have a diverse and broad range of experience in the endurance sports lifestyle with both short and long course experience in triathlons and duathlons including several 70.3 and Ironman finishes. I am an experienced runner with finishes in just about every road race under my belt from 5k to marathon.

Back to Plan Details

Sample Day 1

0:30:00
20.1TSS
Treadmill Workout

Walk first 5 minutes, run at a easy pace for 20, cool down for 5 minutes

Sample Day 3

0:30:00
18.5TSS
Outdoor Run/Walk

Walk first 5 minutes, run at a easy pace for 20, cool down for 5 minutes

Sample Day 5

0:30:00
27.3TSS
Treadmill Workout

Walk first 5 minutes, run at a easy pace for 20, cool down for 5 minutes

Sample Day 7

0:30:00
30 minute walk

Get in a nice 30 minute walk in your neighborhood

Sample Day 8

0:30:00
29.9TSS
Outdoor Run/Walk

Walk first 5 minutes, run at a easy pace for 20, cool down for 5 minutes

Sample Day 10

0:30:00
29.9TSS
Treadmill Run

Walk first 5 minutes, run at a easy pace for 20, cool down for 5 minutes

Sample Day 11

0:30:00
Off Season | Basic Strength I | Functional Strength

**Off Season Focus: 4-6 Circuits, 8-10 Reps, Heavy Weight
**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1

Dumbbell Incline Chest Press

Pull-up or Pulldown

Deadlift

Squat

Incline Crunch or Little Big

Lockwood 5k Training Plan

$10.00 - Buy Now