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5k/10k (60miles per week)

Author

Jay Stephenson

No Ratings

Length

16 Weeks

Plan Specs

running 5km

Refund Policy

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:38 hrs 1:55 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:38 hrs 1:55 hrs
—— ——

Sample Day 1

1:05:00
6mi
Easy Run 50mins + Drills/Strides

LUNGE MATRIX, 50mins @Z0 to Z1 + 10mins Drills/Strides

Sample Day 2

1:05:00
6.5mi
Easy Run 50mins + Hills

LUNGE MATRIX, 50mins TOTAL @Z0 to Z1 + 6-10X60-100m uphill sprints @ Z6 Max effort!

Sample Day 3

1:15:00
9mi
Cruize Miles (3X1mile, 4X200m)

WORKOUT WARMUP, 3X1mile @Zone 3 w/ 1min rec, 5mins rec, 4X200m @100% of 1500m RP w/90sece rec, WORKOUT COOLDOWN

Sample Day 4

0:55:00
6mi
Easy Run 50mins

LUNGE MATRIX, 50mins @Z0 to Z1

Sample Day 5

1:00:00
6mi
Focus on Form Day

20-30mins jogging @Z0 to Z1 (count your steps per minute and try to hit 180 steps per minute -- this is called cadence), 10mins Drills, 6-10XStrides focusing on posture, mid-foot strike, 180 steps per minutes rhythm, 10mins jogging

Sample Day 6

1:04:59
9mi
1500m-Special Interval (6X600m)

WORKOUT WARMUP, 6X600m w/ 2' to 3' rec @92-95% of 1500m RP, WORKOUT COOLDOWN

Sample Day 7

1:35:00
11.5mi
Easy Run 1hr 30mins

LUNGE MATRIX, 1hr 30mins TOTAL @Z0 to Z1

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