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Lockwood 5k Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Erin Lockwood

All plans by this Coach
No Ratings

Length

8 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:17 hrs 0:50 hrs
Strengthx2
0:45 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:17 hrs 0:50 hrs
Strength
0:45 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Erin Lockwood

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.