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Intermediate 5k-10k (8 Week)

Author

Owen Connolly

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Length

8 Weeks

Plan Specs

running 5km intermediate advanced masters time goal pace based

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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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Plan Description

This Intermediate 5k plan is primarily based on the individuals current ability. It can be adapted to pace and adjusted for time if necessary.
We acknowledge no two athletes are the same and in so, the schedule is fully flexible with the aim of achieving the same goals. Please contact me via email and we can adapt the schedule to suit.
A solid base is the foundation for a successful season and increases the chance of achieving your goals. Therefore it is advisable to have completed you base Phase before starting into this programme.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:28 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:28 hrs 1:30 hrs

Owen Connolly

Owen Connolly Running (Coach)

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.

Sample Day 1

0:50:00
6.24mi

Easy run

Sample Day 2

1:05:00
8.82mi

2x(300m on/400m off, 200m on / 400m off, 100m on 400m off) + 300m

Sample Day 4

0:40:00
4.97mi

Have a good stretch post run

Sample Day 5

1:05:00
8.2mi

First introduction of tempo runs with 5 x 1km @85% MaxHR and 800m Recovery Jog.

Sample Day 7

1:20:00
9.91mi

Try to find route with rolling hills

Sample Day 8

0:50:00
6.24mi

Easy run

Sample Day 9

1:05:00
6.84mi

8x(200m on/300m off)

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