16 week 5k Training Plan-Intermediate

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

This is a very advanced 16 week 5k plan geared towards a runner currently running 15 miles per week and capable of completing a 5 mile run. This progam consists of 4 runs per week. Each run has a unique pace determined by the runner's current fitness level (determined by short tests included in the plan). You will retest every 4 weeks to make sure you are training at the correct pace. A pace calculator is included to set the proper pace zones. Detailed instructions are also attached. I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs. I am sure it will work for you to!

Sample Day 2
0:30:00
3mi

Warm up 10-15 minutes with drills and some short pick ups. At a track, perform a 400 meter time trial as hard/fast as you can. Record your time. Fully recover with some easy running for 5-10 minutes. Perform a 200 meter time trial as hard/fast as you can. Recover and finish with easy running. Update your Pace calculator and reset your pace zones

Sample Day 4
0:38:00
4mi

Warm up 10 minutes.
Run at Half marathon pace (RPE 12-14, Zone 3) Include 3 x 45 seconds at 5k pace, 3 minute recovery between pickups.

Sample Day 5
0:38:00
4mi

Warm up 10 minutes.
Run at Half marathon pace (RPE 12-14, Zone 3) Include 3 x 45 seconds at 5k pace, 3 minute recovery between pickups.

Sample Day 7
0:50:00
5mi

Warm up 10 minutes.
Run at marathon pace (RPE 12-14, Zone 3) Include 3 x 45 seconds at 5k pace, 3 minute recovery between pickups.

Sample Day 9
0:38:00
4mi

Warm up 10 minutes.
Run at Half marathon pace (RPE 12-14, Zone 3) Include 3 x 45 seconds at 5k pace, 3 minute recovery between pickups.

Sample Day 11
0:38:00
4mi

Warm up 10 minutes.
Run at Half marathon pace (RPE 12-14, Zone 3) Include 3 x 45 seconds at 5k pace, 3 minute recovery between pickups.

Sample Day 12
0:38:00
4mi

Warm up 10 minutes.
Run at Half marathon pace (RPE 12-14, Zone 3) Include 3 x 45 seconds at 5k pace, 3 minute recovery between pickups.

Jennifer Meyer
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TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique