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5KM INTERMEDIATE TRAINING

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5KM INTERMEDIATE TRAINING

Author

Wilson Komen

All plans by this Coach

Length

8 Weeks

Plan Description

5KM INTERMEDIATE:

DURATION: 8 WEEKS.

TIME GOAL: 22 min –18 Min.

Distance Per Week: 20-30 Mi.

Who’s the training for?

• Runners who have been consistently running 4 or 5 days a week for at least 3 months.
• These runners should also have completed a minimum of 2-3, 5KM road races.
• Should have incorporated some speed work (track intervals or tempo runs) into their training.
• Plan is designed for runners who are transitioning to the 10K distance.
• Looking for the best time and to increase the distance.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
26mi 12mi
X-Train x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
26mi 12mi
X-Train
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Wilson Komen

COACH KIPRUNNING LLC

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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