Running 5k Advanced
Carrie Smith, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 8 week plan is designed for the advanced runner who is training for a 5k race. It is recommended that you have previously completed a 5k distance race or longer, have been running an average of 20-25 miles per week consistently for the last two months, and are accustomed to interval training.
This plan will include a benchmark running test to establish or update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.
A typical week will include 5-6 runs (longest peaks at 8 miles) two days of interval training, two strength training sessions, two foam rolling sessions, and one optional cross-training day. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email us at email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:24 hrs||1:04 hrs|
|1:31 hrs||0:30 hrs|
|0:47 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:24 hrs||1:04 hrs|
||1:31 hrs||0:30 hrs|
||0:47 hrs||0:30 hrs|