This is a training plan created by Endurance Strong is designed to prepare a more experienced Intermediate runner for a 5K Race. On Non-Recovery Weeks this plan ranges from 5.25-6.5hrs/wk and 430-530TSS/wk and a longest run of 1hr 40min. Recommended starting fitness would be a CTL in the Low 40's, which our Intermediate Base Training Plans should arrive you at.

This plan includes a 2-day per week Strength Training program along with guidance on how to adjust endurance workouts if needed. The Strength Training program is broken up into three 4wk training blocks with different focuses and some different exercises to keep your progress and motivation high. The program is designed to compliment your endurance training by improving your performance as well as reducing your injury risk. Included with this program is a 70+ page manual which includes instructions, pictures and a link to video demonstrations of every exercise, workout sheets to track your progress, and routines for foam rolling, a dynamic warm-up, stretching, and Yoga. You will need some common exercise equipment that should be available at most gyms or you may have at home including: Squat Rack, Barbell with weights, dumbbells, weight bench, cable column or resistance bands, exercise ball, box suitable for jumping/stepping on, low step (or bottom stair), foam balance pad, super-band, and mini-band.

This plan generally follows the sequence of:

- Monday - Off
- Tuesday – Track Intervals
- Wednesday - Shorter Endurance and Strength Training
- Thursday – Steady, Tempo, or Threshold Run
- Friday - Active Recovery
- Saturday – Steady Runs, Hill Work or Race Specific Workouts and Strength Training
- Sunday – Long Run

*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com