8 week 5K to 10K Base Building Plan (with Zones)
Michele Pettinger, RRCA Level II Certified Running Coach and Head Coach at P3RunningAll plans by this Coach
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.Still have questions about this plan?
This 8 week base building plan can be used by the beginner to the advanced athlete that has a base of at least 15 miles a week. It is a perfect plan for deepening your base before introducing speed, so it can be used by a newer runner, a runner at the beginning of their racing season, or a runner returning from injury.
If you are just starting out and do not have this base yet, I recommend the P3Running 12 week - 5K - Beginner Run/Walk training plan and/or the P3Running 8-week Beginner 5K training plan. This plan is a perfect lead up to the P3Running 8-week Intermediate Plan that focuses more on developing speed.
The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.
Coach Michele offers one, 15-minute complementary phone call to answer questions.
Coach Michele is an RRCA Level II Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor