Running: 5K Level 1 intermediate 9 weeks(HR-based, 2 to 3 Hours per Week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

Target Athlete

This plan is appropriate for beginning runners preparing for their first 5K event or for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Sample Day 1
0:20:00
15TSS
RF1

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 2
0:20:00
Cross-train

Sample Day 3
0:45:00
42.5TSS
RSP1

5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)

Sample Day 4
0:20:00
Cross-train

Sample Day 5
0:25:00
20TSS
RF2

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6
0:20:00
Cross-train

Sample Day 8
0:25:00
25.8TSS
RFF1

5 minutes Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 3

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.