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Intermediate 5k Plan GoGo

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

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 03:18

Training Load By Week

Average Weekly Training Hours: 03:18

Average Weekly Breakdown

Sample Day 1

0:30:00

Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 2

0:40:00

2.5mi

Easy Run 20mins + Drills

LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills

Sample Day 4

0:35:00

2.5mi

Easy Run 30mins

LUNGE MATRIX, 30mins easy jogging

Sample Day 5

0:30:00

Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 6

0:40:00

2.5mi

Progression 2miles How You Feel

LUNGE MATRIX, 5mins easy walking warmup, 2miles progressing HYF, 5mins easy walking cooldown

Sample Day 8

0:30:00

Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 9

0:40:00

2.5mi

Easy Run 20mins + Drills

LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills

$12.99 - Buy Now