12 week 5km Plan - Advanced (Reusable)
12 week 5km Plan - Advanced (Reusable)
Length
12 Weeks
Plan Description
OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the advanced athlete looking to make a step forward, the plan starts at 32 miles per week and peaks at 44 miles. The plan is built around 1 run session per day, 6 days per week. However, plan also includes one Activation and Resilience session per week and one Strength session for the first 8 weeks.
WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong 5km race performance 17-20mins (Men) and 19-22mins (Women)
WHO IS THIS TRAINING PLAN FOR -Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. They will be ambitious in their 5km race goal and be prepared to commit time and effort to being the best athlete they can be.
NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions
| Plan | Avg Hours / week | Max Hours / week | Race Time Aspiration | Link |
|---|---|---|---|---|
Beginner | 2:08 hrs | 2:39 hrs | 26 - 30mins | |
Intermediate | 4:08 hrs | 5:09 hrs | 21 - 25mins | |
Advanced | 5:38 hrs | 6:34 hrs | 17 - 20mins |
Sample Week
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
04:38:00 | 01:30:00 |
|
Strength
x1
|
00:31:00 | 00:40:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:38:00 | 01:30:00 | |
|
|
00:31:00 | 00:40:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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