5k/10k (60miles per week)

Author

Jay Stephenson

Length

16 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

13 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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:38

Back to Plan Details

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

5k/10k (60miles per week)

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