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running 5km

Intermediate 5k Plan

$12.99
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Author: Jay Stephenson

Length: 12 Weeks

Tags: running, 5km

Typical Week: 2 Day Off, 1 X-Train, 4 Run

Longest Workout:
7.5 miles

$12.99
At-A-Glance

Author: Jay Stephenson

Length: 12 Weeks

Tags: running, 5km

Typical Week: 2 Day Off, 1 X-Train, 4 Run

Longest Workout:
7.5 miles

Intermediate 5k Plan

Average Weekly Training Hours 03:18
Training Load By Week
Average Weekly Training Hours 03:18
Training Load By Week

The Intermediate 5k plan is intended for runners with some training experience.

Sample Day 2
0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 3
0:40:00
2.5mi
Easy Run 20mins + Drills

LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills

Sample Day 5
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins easy jogging

Sample Day 6
0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 7
0:40:00
2.5mi
Progression 2miles How You Feel

LUNGE MATRIX, 5mins easy walking warmup, 2miles progressing HYF, 5mins easy walking cooldown

Sample Day 9
0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 10
0:40:00
2.5mi
Easy Run 20mins + Drills

LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills