5km Training Plan: 12 weeks 30 - 40 miles per week (intermediate level) (Pfizinger & Douglas)
5km Training Plan: 12 weeks 30 - 40 miles per week (intermediate level) (Pfizinger & Douglas)
Author
Dan Holmes
Length
13 Weeks
Plan Description
The workouts within this plan aim to prepare you to race your best 5km. Well trained runners can race this distance at 95% of their V02 max. The primary focus of the shcedule is race preparation, including V02 max workouts and prep races. Secondary priorities include increasing long runs and overall speed.
12 weeks is enough time to stimulate the positive adpatations to training that will improve your 5km performance but not so long that you lose focus on your goal.
This schedule is suitable for those that are used to running between 25-35 miles per week. The schedule starts at 30 mpw, and peaks at 40 mpw, 3 weeks out from the target race. It then tapers so that you are fit and fresh for race day.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
33mi | 10mi |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
33mi | 10mi | |
|
|
—— | —— |
Training Load By Week
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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.
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