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Advanced 5k Plan

Author

Jay Stephenson

No Ratings

Length

12 Weeks

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.

Plan Description

This Plan is designed for someone that is used to running 30-40miles per week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:15 hrs 1:25 hrs
Workouts Per Week Weekly Average Longest Workout
6:15 hrs 1:25 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sample Day 1

0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins

Sample Day 2

1:10:00
7mi
FARTLEK 8X2'-0N/2'-MOD

WORKOUT WARMUP, 8X[2 min hard, 2 min moderate], WORKOUT COOLDOWN

Sample Day 3

0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 4

0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 5

5mi
Tempo 2miles

WORKOUT WARMUP, 2miles Tempo, WORKOUT COOLDOWN

Sample Day 6

0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 7

1:05:00
7mi
Easy Run 1hr

LUNGE MATRIX, 1hr

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