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12 week 5K Training Plan by Eric Orton


Eric Orton

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12 Weeks

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Plan Description

This 12-week 5K Road training plan requires the use of a heart rate monitor. It was designed by Eric Orton, Author of The Cool Impossible, using his proven training principles developed from 17 years of coaching experience and coaching star in the bestseller Born To Run.
The 12 week plan works well for runners who are looking for a customized, heart rate based program and is committed to running 2-4 hours per week.
Following this plan will build peak strength endurance and fitness. The workouts included in most weeks allow you to customize the plan to your capacity for weekly volume. Workout descriptions are very specific, with a focus on "quality" runs. R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
3:11 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:11 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

Eric Orton


Triathlon, running, cycling.

Provide coaching services for professional and age group athletes. Services include Personal Coaching and Online Plan.

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