Running 5K -Intermediate
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.
Still have questions about this plan?Plan Description
This Intermediate 5K Training Plan is designed for active runners who are currently running 4-5 days per week, 2-4 miles per session. It is an eight-week training schedule to help get you to the finish line of a 5K with a goal time in mind. The mileage for the plan ranges from 12 to 23 miles per week.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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1:06 hrs | 0:45 hrs |
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|
—— | —— |
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0:28 hrs | 0:15 hrs |
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—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:06 hrs | 0:45 hrs | |
|
|
—— | —— | |
|
|
0:28 hrs | 0:15 hrs | |
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|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
Sample Day 1
BT: Tempo intervals. Warm up well. Then 3 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Sample Day 1
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 2
Run an easy 3 miles in heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Sample Day 3
Run a 2 miles on a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills. Walk 5 minutes for your cool down.
Sample Day 3
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 5
Warm-up for 15-minutes with several pick-ups towards the end of the WU.
Complete 10 x (30-20-10) intervals
Easy for the rest of the session with a 5 minute walk for the cool-down.
Sample Day 6
Rolling run, comfortable pace, zones 1-3.