Advanced 5k - 6weeks plan

Author

Jay Stephenson

Length

6 Weeks

Typical Week

7 Run

Longest Workout

9 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

This Plan is a 6-week crash course for an advanced runners next 5k.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:22

Back to Plan Details

Sample Day 1

0:35:00
3.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins

Sample Day 2

1:15:00
7mi
5k-Special Interval (10X800m)

WORKOUT WARMUP, 8X800m w/2' rec @5k RP or faster, 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

1:15:00
8mi
Tempo 4miles

WORKOUT WARMUP, 4miles Tempo, WORKOUT COOLDOWN

Sample Day 6

0:45:00
4.5mi
Easy Run 40mins

LUNGE MATRIX, 40mins

Sample Day 7

1:15:00
8mi
Easy Run 1hr 10mins

LUNGE MATRIX, 1hr 10mins

Advanced 5k - 6weeks plan

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