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Intermediate 5k (includes functional strength) - 12 weeks

Author

Lyndsi Bieging

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Length

12 Weeks

Plan Description

If you have run a few 5ks, but are wanting to get faster and include some functional strength this training plan is great for you! In order to make the most of this program you should be able to comfortably run 3 miles by week 4.

We will start out slow and short in the training and runs, and ease into longer more consistent runs as this plan progresses and include strength so we can build up muscle and stamina as well as help reduce the risk for injury or burnout.

I have included rest and recovery days throughout the program as well as some mental preparation tips and days to focus on specific parts of your training and commitment to round out the training program.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:17 hrs 1:00 hrs
Day Off x2
—— ——
Strength x1
0:27 hrs 1:00 hrs
Walk x1
0:28 hrs 0:45 hrs
Other x1
0:30 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:17 hrs 1:00 hrs
Day Off
—— ——
Strength
0:27 hrs 1:00 hrs
Walk
0:28 hrs 0:45 hrs
Other
0:30 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Lyndsi Bieging

TriCoach - Lyndsi Bieging

I have been an athlete all my life and started endurance sports in 1998. I have raced sprint to Ironman triathlons and specialize in programs for beginners to experienced athletes that include recovery, motivation and experience expertise!

I offer monthly coaching and training programs for triathlon or any endurance sport, as well one-on-one individualized coaching for S/B/R and strength. My costs are dependent on athlete needs. Please reach out for more information! lyndsipartin@gmail.com

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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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