Intermediate 5k Plan
Author
Jay Stephenson
Length
12 Weeks
Typical Week
2 Day Off, 1 X-Train, 4 Run
Longest Workout
7.5 miles
Plan Specs
running 5km
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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Summary
The Intermediate 5k plan is intended for runners with some training experience.
Stats
Sample Day 1
Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!
Sample Day 2
LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills
Sample Day 4
LUNGE MATRIX, 30mins easy jogging
Sample Day 5
Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!
Sample Day 6
LUNGE MATRIX, 5mins easy walking warmup, 2miles progressing HYF, 5mins easy walking cooldown
Sample Day 8
Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!
Sample Day 9
LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills