Crush It 5K

Author

KetoEndurance

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run, 2 Strength, 1 Day Off

Longest Workout

3.1 miles

Plan Specs

running 5km beginner intermediate masters weightloss multi day hr based tss based strength base period

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Summary

The Crush It Program provides you with as the name suggests; The training program is designed to help you crush your next 5K

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:48
Training Load By Week
Average Weekly Training Hours: 03:48
Average Weekly Breakdown

Stephanie Holbrook

KetoEndurance

I help endurance athletes to help improve their performance through keto-adaptation/fat adaptation.

Use fat as your primary source of fuel. Move faster while staying healthy.

Change the way you look at training forever.
#keto #posemethod #ketogenic diet #ketoadapted #fatadapted #keto-adapted

Back to Plan Details

Sample Day 1

0:30:00
28.3TSS
Relaxed Pace

Terrain: Flat course


Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.


Always listen to your body regardless of what is on the training plan. It is ok to be uncomfortable when you are pushing your boundaries. It is never OK to say ouch.

“Good things come slow, especially in distance running.” – Bill Dellinger

Sample Day 2

0:20:00
20.8TSS
Relaxed Pace

Terrain: Flat course


Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.

“Running is the greatest metaphor for life, because you get out of it what you put into it.”
— Oprah Winfrey

Sample Day 2

0:20:00
10TSS
Strength Training Exercise

All exercises are bodyweight exercises. They require no equipment.

3 x

30- 60 seconds Wall sits
https://www.youtube.com/watch?v=-cdph8hv0O0

15 Sit-ups -
https://www.youtube.com/watch?v=jDwoBqPH0jk

10 x (hold 5 seconds) Supermans
https://www.youtube.com/watch?v=zalgF6oou4E

Side Planks
https://www.youtube.com/watch?v=NXr4Fw8q60o

Sample Day 3

0:30:00
28.3TSS
Relaxed Pace

Terrain: Flat course

Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.

Always listen to your body. It is ok to be uncomfortable when you are pushing your boundaries. It is never OK to say ouch.

Sample Day 4

0:20:00
10TSS
Strength Training Exercise

All exercises are bodyweight exercises. They require no equipment.

3 x

15-40 depending on stage of progresssion Pistol Squat (work on progression per the weeks).
https://www.youtube.com/watch?v=3FDyQVGbvCI

Glute Bridge -
https://www.youtube.com/watch?v=2-d8EplhKIM

15 x Side Leg Raises
https://www.youtube.com/watch?v=jgh6sGwtTwk

Bird Dog:
https://www.youtube.com/watch?v=wiFNA3sqjCA

15 x each side Deadbug Exercise
https://www.youtube.com/watch?v=4XLEnwUr1d8

Sample Day 6

0:40:00
41.7TSS
Relaxed Pace

Terrain: Flat course


Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”
— Jesse Owens

Sample Day 7

0:20:00
10TSS
Strength Training Exercise

All exercises are bodyweight exercises. They require no equipment.

3 x

30- 60 seconds Wall sits
https://www.youtube.com/watch?v=-cdph8hv0O0

15 Sit-ups -
https://www.youtube.com/watch?v=jDwoBqPH0jk

10 x (hold 5 seconds) Supermans
https://www.youtube.com/watch?v=zalgF6oou4E

30 x Clamshells
https://www.youtube.com/watch?v=EG5_gXcfozw

Crush It 5K

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