5K: Intermediate Plan ...12 weeks

Average Weekly Training Hours 04:50
Training Load By Week
Average Weekly Training Hours 04:50
Training Load By Week

5k Plan for the intermediate runner. This is for you if you have done a couple of races and are now confident you can handle the distance and event. It's a challenging program however you can handle it. Once you complete it, you will see great results and your confidence will soar.

Sample Day 2
0:25:00
Run Speed: Speed/Efficiency - 25 min

25' run with 8 x 30 strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. Goal is 40 to 45 left foot strikes. Recovery is 60 seconds of slow jog.

Sample Day 2
0:45:00
Weight Training Program

After 5-10' minute aerobic warm up:

Main Set ...Back and Shoulders: (2 sets of each exercise… 10 to 15 reps)
1. Lat Pull Down (If a lat pull down is not available then reverse crunches off of a stability ball or Superman’s)
2. Bent over one arm Row
3. Shoulder Press with Dumbbells
4. Shoulder Rotation using Resistance Bands

2nd Main Set...Chest, Triceps and Biceps: (2 sets of each exercise…10 to 15..reps)
1. Dumbbell Chest Press
2. Push-ups
3. Tricep Rope Pushdown (if rope is not available then close hand push up. It’s a push up where your hands are nearly touching while performing a push up versus having your hands shoulder width apart)
4. Dips off of a Bench
5. Dumbbell Curls
6. Hammer Curls

Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank.
REPEAT.

Sample Day 3
0:45:00
Run Base: Endurance

Run on a flat course or treadmill. Keep HR in lower range. Nothing fancy.

Sample Day 4
0:45:00
Time Trial

After 10 minute warm up, you are going to run for 20 minutes as hard as you can for the entire 20 minutes. We are establishing HR ranges and zones for moving forward. It's also a great way to see where you stand with your fitness levels.
Cool down for 15 minutes.

Sample Day 5
0:45:00
Weight Training Program

After 5-10' minute aerobic warm up:

Main Set:...Chest and Back (Two sets of each. 10 to 15 reps):
1. Dumbbell Chest Press
2. Push-ups on Ball or Bosu
3. TRX Row (If Trx is not available then a standing upright row with a kettlebell or Dumbbell)
4. Reverse Back Crunch over a stability Ball

2nd Main Set...Shoulder, Bi's and Tri's:
1. Dumbbell Press
2. Dumbbell Front Raises
3. One Arm Dumbbell Curls
4. Concentrated Dumbbell Curls
5. Tricep Rope Pushdowns (If rope is not available then kickbacks with a dumbbell)
6. Overhead Dumbbell Extension

Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank.
REPEAT.

Sample Day 6
0:40:00
Tempo

10' WU. Then 20' tempo run which should be 5K goal pace plus 20 to 30 seconds. 10' cool down.

Sample Day 7
0:30:00
Easy Run

Nothing fancy. Week one in the books.

Bob Mittleman
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Run Bob Run

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