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running 5km

Berry 5k/10k Plan

$16.99
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Author: Jay Stephenson

Length: 16 Weeks

Tags: running, 5km

Typical Week: 1 X-Train, 5 Run, 2 Day Off

Longest Workout:
11 miles

$16.99
At-A-Glance

Author: Jay Stephenson

Length: 16 Weeks

Tags: running, 5km

Typical Week: 1 X-Train, 5 Run, 2 Day Off

Longest Workout:
11 miles

Berry 5k/10k Plan

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:48

The Berry 1/2 Marathon Plan is designed to prepared you for PR in the Half Marathon. If you are not ready to do the 1/2 Marathon training plan then start with our 5k or 10k plan.

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
1:00:00
3.5mi
Tuesday Track Night (6:00pm at Barron Stadium)

Come join the GoGoRunning Track Club every Tuesday Night at 6:00pm for a fartlek, speed, or tempo workout. These workouts are tailored to each person's speed and ability level. Join our mailing list at www.gogorunning.com to get weekly updates on the planned workout.

Sample Day 2
1:00:00
3mi
FARTLEK 10X30"-ON/30"-OFF

WORKOUT WARMUP, 10X30"-ON/30"-OFF, WORKOUT COOLDOWN

Sample Day 3
0:30:00
2.5mi
Easy Run 20mins + Drills

LUNGE MATRIX, 20mins easy jogging + 5mins Drills

Sample Day 5
0:25:00
2mi
Easy Run 20mins

LUNGE MATRIX, 20mins easy jogging

Sample Day 6
0:30:00
3mi
Long Run 30mins

LUNGE MATRIX, 30mins at an pace that is moderate but that you can run the whole 40mins

Sample Day 8
0:30:00
Cross Training 30mins

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