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5k Advanced (10 weeks)-HR based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lindsay Zemba Leigh

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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 Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:31 hrs 1:20 hrs
Other x3
0:16 hrs 0:45 hrs
Strength x3
0:18 hrs 0:15 hrs
X-Train x1
0:24 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:31 hrs 1:20 hrs
Other
0:16 hrs 0:45 hrs
Strength
0:18 hrs 0:15 hrs
X-Train
0:24 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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.

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