Looking to Improve your 5K Time?

Author

Moving Forward

All plans by this Coach

Length

5 Weeks

Typical Week

4 Day Off, 3 Run

Longest Workout

8 miles

Plan Specs

running 5km intermediate advanced

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Summary

You have been running for awhile, you (and your body) feel great. You want to improve your 5K time, but want to be reasonable with your time each week. This plan's focus is the higher intensity with some 1/2 mile intervals along with some steady state miles as well. Using the RPE as your guide will help you achieve higher levels of fitness for race day.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:36

Matthew Bryan Parks

Moving Forward - Triathlon and Endurance Coaching

At Moving Forward, we like to focus on the most individualized approach with each of our athletes. We focus on three key components to your athletic success:

  • Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)
  • Performance Testing: Time Trials, Functional Threshold Power and Power Profiling
  • Highly individualized training plans - updated weekly

All of our athletes are given individualized training plans and sessions. No two athletes are alike.

Back to Plan Details

Sample Day 1

0:30:00
Recovery

Use the foam roller, stretch, and perform some of your favorite yoga poses for 30 minutes total. 1-2 minutes each exercise. Choose 5-6 and rotate through. Focus on your hip flexors, calves, and chest/shoulders.

Sample Day 2

5mi
3 mile run

1 mile warm up, build effort, start with walking
3 mile run, RPE is 6
1 mile cool down, finish with walking

Sample Day 3

0:30:00
Recovery

Use the foam roller, stretch, and perform some of your favorite yoga poses for 30 minutes total. 1-2 minutes each exercise. Choose 5-6 and rotate through. Focus on your hip flexors, calves, and chest/shoulders.

Sample Day 4

6mi
4 mile run

1 mile warm up, build
4 miles, RPE = 6
1 mile cool down, descend

Sample Day 5

3.5mi
1 mile fast

1.5 mile warm up, build effort
1 mile as fast as you can
1 mile cool down, finish with walking

Sample Day 6

0:30:00
Recovery

Use the foam roller, stretch, and perform some of your favorite yoga poses for 30 minutes total. 1-2 minutes each exercise. Choose 5-6 and rotate through. Focus on your hip flexors, calves, and chest/shoulders.

Sample Day 8

5mi
3 mile run

1 mile warm up, build
1 mile, RPE=6
1 mile, RPE=7
1 mile, RPE=6
1 mile cool down, finish with walking

Looking to Improve your 5K Time?

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