12 week 5K Training Plan by Eric Orton

Author

Eric Orton

All plans by this Coach

Length

12 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

1:00 hrs

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:11

Eric Orton

BORN TO RUN COACH

Triathlon, running, cycling.

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

Back to Plan Details

Sample Day 1

0:20:00

Do a nice and easy run for preparation for tomorrow's Heart Rate test.

Sample Day 3

0:30:00

WU: 5' in zone 1.
MS1: Steady in zone 2.
CD: zone 1.

Sample Day 4

0:30:00
Speed and Economy - 15 sec. Hard speed-ups.

WU: 10 min. in zone 1-3 + 3 X 30 sec. building speed. MS: 4 X 15 sec. hard speed ups with 2-3 min. WALK RI. These should be done at a hard, progressive effort. Start out relaxed and continuously build your speed to the end. DO NOT extend these any longer than 15 sec. Go by what feels hard for you and stay within yourself. These should not be a max sprint. DO NOT lose your endurance running form. Train, don''t strain. CD: Zone 1-2.

Sample Day 6

0:30:00
Endurance Threshold - Zone 2-3.

WU: 15 min. in zone 1-2. MS: Fluctuate your efforts between zone 2-3 as you feel. Avoid running steady for very long, change it up often. Great on a hilly course. CD: Zone 1.

Sample Day 7

0:30:00

WU: 5' in zone 1.
MS1: Steady in zone 2.
CD: zone 1.

Sample Day 8

0:30:00
Speed and Economy - 15 sec. Hard speed-ups.

WU: 10 min. in zone 1-3 + 3 X 30 sec. building speed. MS: 4 X 15 sec. hard speed ups with 2-3 min. WALK RI. These should be done at a hard, progressive effort. Start out relaxed and continuously build your speed to the end. DO NOT extend these any longer than 15 sec. Go by what feels hard for you and stay within yourself. These should not be a max sprint. DO NOT lose your endurance running form. Train, don''t strain. CD: Zone 1-2.

Sample Day 9

0:30:00

WU: 5' in zone 1.
MS1: Steady in zone 2.
CD: zone 1.

12 week 5K Training Plan by Eric Orton

$74.00 - Buy Now