5K Plan - Advanced

Author

Coach Pittman

Length

12 Weeks

Typical Week

6 Run, 1 Day Off, 2 Strength

Longest Workout

4 miles

Plan Specs

running 5km intermediate advanced hr based pace based

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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Summary

5K Advanced

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:24
Training Load By Week
Average Weekly Training Hours: 05:24
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:50:00
Endurance - Medium Long Run

Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).

Sample Day 2

0:45:00
Endurance + Speed

Dynamic Warm up Exercises
30 min easy run

10 x :10 strides w/ :60 rest

Sample Day 2

0:20:00
Strength

Sample Day 3

0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

Sample Day 4

0:20:00
Tempo

20 min @ 5K race pace goal + :30 per mile

Zone 3 or RPE 4-6

Sample Day 4

0:20:00
Strength

Sample Day 5

0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

5K Plan - Advanced

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