Intermediate 5k-10k (8 Week)

Author

Owen Connolly

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run

Longest Workout

11.18 miles

Plan Specs

running 5km intermediate advanced masters time goal pace based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:28

Owen Connolly

OCR 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.

Back to Plan Details

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)

Intermediate 5k-10k (8 Week)

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