5k Advanced (10 weeks)-HR based

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5k Advanced (10 weeks)-HR based


Lindsay Zemba Leigh

All plans by this Coach


10 Weeks

Typical Week

5 Run, 3 Other, 3 Strength, 1 X-Train, 1 Day Off

Longest Workout

7.6 miles

Plan Specs

running 5km advanced

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This is a 10 week 5k plan ideal for someone who is a very experienced runner who has done several 5k's and is looking for a PR. Prior to starting this plan you should already be running 5 days per week totaling ~25 miles per week, including speed and tempo work. This plan includes how to set your heart rate zones for running, and also includes functional strength training sessions and yoga sessions.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:30
Training Load By Week
Average Weekly Training Hours: 04:30
Average Weekly Breakdown

Lindsay Leigh

No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level II Endurance Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to expert, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.

Sample Day 1

Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 1

Easy to steady base run

Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)

Sample Day 2

Steady base with strides (hr;structured)

Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.

Sample Day 3

Crosstrain or rest

Sample Day 4

Steady base run with drills (1)

You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.

Sample Day 4

Yoga post-run


Sample Day 5

Quickie Core #1

Do this workout as a circuit, either
1) 10-30 repetitions, or
2) spending 50-55 seconds per exercise
With either option, take 5-10 seconds to switch exercises.
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
30-90 seconds
How to video: http://www.youtube.com/watch?v=MvaL9EfAO4M

Notes: How to: http://www.youtube.com/watch?v=1TzI8j776Z8
(hold for 30-60 seconds)

Notes: How to video: http://www.youtube.com/watch?v=fQUOwkFSwgs
Lay on floor with hands at sides or under the hips for support, legs extended. Raise feet off of the ground to a 45 degree angle. Lower legs, but don't let them touch the ground. Bend your knees and pull them toward your torso. Straighten legs back out. That is one repetition. To increase difficulty raise hands overhead.

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