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5 km Training plan


Ian Williams

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10 Weeks

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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.

Plan Description

This 10 week 5 Km training plan includes endurance work up to 70 minutes and speed work. It is geared towards seasoned runners who are looking to improve their peak performance and finish times.It also includes an element of strength training and rest days.
The gradual progression of the endurance runs will allow you to run further for less effort, the plan is best suited to those who are already running a minimum of 4 times a week and can comfortably run 40-45 minuets.
It also includes strength and cross training sessions, with a detailed list of suggested exercises attached to week 1 which can be reviewed as you go through the plan.
There is also attached a warm up plan and run drills you can include in the warm up too.
All the attached guides can also be printed off and kept for reference
You should be familiar using "Rate of Perceived Exertion" RPE
Any questions please feel free to get in touch:
I've also included a link to getting started with training peaks should you need it:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:20 hrs 1:15 hrs
Strength x2
0:55 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:20 hrs 1:15 hrs
0:55 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

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