Intermediate 5k (includes functional strength) - 12 weeks
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Still have questions about this plan?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.
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 | |
|---|---|---|---|
|
|
1:17 hrs | 1:00 hrs | |
|
|
—— | —— | |
|
|
0:27 hrs | 1:00 hrs | |
|
|
0:28 hrs | 0:45 hrs | |
|
|
0:30 hrs | 1:00 hrs |
Training Load By Week
