12 week 5K Training Plan by Eric Orton

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

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.

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

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

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

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.