5KM TRAINING PLAN INTERMEDIATE (4 weeks)

Average Weekly Training Hours 01:44
Training Load By Week
Average Weekly Training Hours 01:44
Training Load By Week

Training for people who have done 5km at some time and want to improve their performance , is running longer, or faster way.

Sample Day 1
0:30:00
BASE TRAINING

Moderate Run

Sample Day 3
0:46:00
FARTLEK

30 minutes moderate run
4X ( 2 minutes walk + 2 minutes moderate / hard Run).

Sample Day 4
0:40:00
FARTLEK

(2x)
15 minutes moderate run + 5 minutos walk

Sample Day 6
3.11mi
LONG RUN

2km moderate run + 3km recovery run

Sample Day 8
0:35:00
INTERVAL TRAINING

5 minutes warm up. 
5X ( 2 minutes walk + 2 minutes moderate run + 2 minutes moderate / Hard run)

Sample Day 10
0:39:00
INTERVAL TRAINING

5 minutes warm up
4X ( 2 minutes walk + 4 minutes Hard Run)
10 minutes cool down

Sample Day 13
0:35:00
LONG RUN

30 minutes moderate run + 5 minutes recovery run

Darlan Duarte
|
Pacefit Assessoria Esportiva

I am coach for over 12 years in the running area, preparing more than 300 athletes for distances of 5,10 , 21 and 42km.

I am also a graduate in biomechanics of movement and minister courses in the area , forming coaches to labor with running. I have a lot of experience in guidance distance and I can help you reach your goal.

Sou treinador há mais de 12 anos na área de corrida, preparando mais de 300 atletas para distâncias de 5 até 42km.

Além disso, conduzo há 8 anos treinamento para coaches