5K Run Training Plan (Novice / Intermediate, 12 Weeks, Starts Any Monday, Reusable)

Average Weekly Training Hours 03:12
Training Load By Week
Average Weekly Training Hours 03:12
Training Load By Week

Congratulations for taking on the challenge of a 5k run! Designed for the NOVICE to INTERMEDIATE level runner, this 12-week structured and periodized run training plan will prepare you for your 5k run.

coach and athlete krista schultzHand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS, this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and as a coach who has coached hundreds of other athletes to success.

Your plan includes 4 run workouts 2 strength training workouts and one day off per week with the option to substitute one of the runs with an easy bike or swim. Your plan progresses from 3 to 4 hours (max) of training per week with Monday as the designated off day. You will perform 3 tests during the training period to initially determine then update your training zones. If you are not able to complete all the workouts running then you may substitute periods of walking as needed for the workout time given.

Questions? Please visit us on the web at enduranceworks.com or email our team directly at: info@enduranceworks.com.

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Please note:
• This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or set the plan to end on the Sunday of race weekend.
• This plan can be re-used in the future (change start or end date).

Sample Day 2
0:30:00
Abreviated treadmill test

See (Abbreviated Treadmill Test) on pg. 11 of the "Run Training Guide"

Sample Day 3
0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 4
0:30:00
3mi
Easy build run

z2, this should be a pace that keep your heart rate mostly in z2. Gradually speed up as you feel comfortable. If heart rate naturally builds into z3 then maintain this but avoid z4

Dynamic stretches and warm up drills (http://www.enduranceworks.net/images/stories/downloadable_pdf/ks_dynamic_stretches.pdf) Perform these before all track sessions and any or all workout sessions.

Sample Day 5
0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 6
0:34:59
3.5mi
Long run

z2, start run at an easy effort and gradullay build into z2. If you start to increase heart rate to z3 for more than 5 min slow down.

Sample Day 7
0:25:00
2.5mi
Recovery run

z1, This run should be effortless and therapuetic. You may have to walk or do a slow jog to keep heart rate low

Sample Day 9
0:30:00
3mi
Easy run

z2, this should be a pace that keep your heart rate mostly in z2. If heart rate gets too high for more than 5 min then slow down

Krista Schultz, MEd, CSCS
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ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.