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Derek Hawkins-2016 Olympian: Intermediate 5k Plan

Author

Derek Hawkins

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Length

6 Weeks

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Plan Description

This 6 week intermediate 5K training plan and aimed at runners who can easily run for up to 30 minutes (up to) four times a week. The training plan will include easy runs and some interval training to help you with your next 5k race.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
1:53 hrs 0:45 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:53 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Derek Hawkins

Hawkins Running

I’ve competed in running for 20 years going from local primary school races to the 2016 Rio Olympic Games Marathon.

In my view the coach/athlete relationship is at the heart of any successful performance no matter what level the athlete is competing at whether it be full on coaching or just being the sounding board to make sure everything is going to plan. Over the years my coaches have played a vital role in my development and I most certainly wouldn’t have achieved what I have without them.

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