Browse More Plans

Intermediate 5k (includes functional strength) - 12 weeks


Lyndsi Bieging

All plans by this Coach


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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:17:00 01:00:00
Day Off x2
—— ——
Strength x1
00:27:00 01:00:00
Walk x1
00:29:00 00:45:00
Other x1
00:30:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:17:00 01:00:00
Day Off
—— ——
00:27:00 01:00:00
00:29:00 00:45:00
00:30:00 01:00:00

Training Load By Week

This plan works best with the following fitness 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!

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

Still have questions about this plan?
$39.99 - Buy Now