Intermediate 5k (includes functional strength) - 12 weeks
Author
Lyndsi Bieging
All plans by this CoachLength
12 Weeks
Typical Week
3 Run, 2 Day Off, 1 Strength, 1 Walk, 1 Other
Longest Workout
4.5 miles
Plan Specs
running 5km intermediate
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Summary
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.
Stats
Sample Day 1
If you have lactate threshold testing done do this in Zone 2 - Aerobic
If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.
The goal is a distance of 2 miles. Run/jog 2 mins, then walk 3 mins and repeat for the duration of the 2 miles.
Stop at the 30 minute mark regardless of how far you have run. Make a note of the distance if your Training Peaks account.
Sample Day 2
800 meter warm up - easy pace. Run/Walk if needed.
4 x 400 meters at 5k pace with 4 minute recovery between each
(if you don't know your 5k pace yet that is fine, just run at a pace that you believe you can hold for 30-40 mins)
800 meter cool down - easy pace
Sample Day 5
Warmup with Jumping jacks, high knee running in place, and jump rope for a 5 minutes to get the blood flowing
Floating Heel Clam (this one looks funny...but it's hard)
12-30 repeats each side (stop when form falls apart)
If it's too difficult, do it with heels touching
https://www.youtube.com/watch?v=TVdv_Fx4fVA
+++
Opposite Arm & Leg Plank
30 seconds-2 minutes in any combo (3 x 10 sec each side to start, progress)
https://www.youtube.com/watch?v=bEwuaHel5iw
+++
Single Leg Glut Bridge/March
Do 10-15 repeats each side as long as pelvis does not drop or tilt. Start by lifting one heel off the ground with toe touching to test stability. Lift knee and/or extend leg to increase difficulty
https://www.youtube.com/watch?v=P3X45Y7JehY
+++
Basic Squat
Do this body weight only to start and you can increase intensity with dumbbells or a medicine ball
10-30 repeats
https://www.youtube.com/watch?v=FVdFKgbYzOw
+++
Clock Lunges:
Do 3 sets of 6-10 repeats each leg
https://www.youtube.com/watch?v=nYSTidWwaqY
Sample Day 6
If you have lactate threshold testing done do this in Zone 2 - Aerobic.
If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.
Run 3 mins and walk 4 mins for the duration of the session.
The goal is a distance of 3 miles. If it takes you longer than 45 min just mark down the time it took you in your Training Peaks account. If 3 miles is too long for you at this point in your training just do 2 miles the same way as outlined above.
Sample Day 8
If you have lactate threshold testing done do this in Zone 2 - Aerobic
If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.
The goal is a distance of 3 miles. Run/jog 2 mins, then walk 2 mins and repeat for the duration of the 3 miles.
Stop at the 45 min mark regardless of how far you have run. Make a note of the distance if your Training Peaks account.
Sample Day 9
1/2 Mile warm up with some stretching included
6 x 30 second Hill Repeats;
Walk down hill before starting next hill
1/2 Mile cool down with some stretching included
Sample Day 18
800 meter warm up - easy pace. Run/Walk if needed.
4 x 400 meters at 5k pace with 4 minute recovery between each
(if you don't know your 5k pace yet that is fine, just run at a pace that you believe you can hold for 30-40 mins)
800 meter cool down - easy pace