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Derek Hawkins-2016 Olympian: Intermediate 5k Plan

Author

Derek Hawkins

All plans by this Coach

Length

6 Weeks

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.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:53:00 00:45:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:53:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness 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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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