Corporate Challenge road race, 5k Free training plan, by Eric Kenney, Ek Endurance Coaching

Average Weekly Training Hours 01:46
Training Load By Week
Average Weekly Training Hours 01:46
Training Load By Week

Intermediate training plan for 5k running race. This plan will get you on your way to a personal best 5k. filled with cross training some fun workouts and a slow progression to see that you’re fit, healthy, mentally and physically ready for race day! contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Sample Day 1
0:15:00
Custom

go over the docs. attached. your zones and the core routine! these are both very important! e-mail questions to Eric@ekendurancecoaching.com

Sample Day 2
0:30:00
Custom

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 4
0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 6
0:45:00
Custom

Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor button 10 minutes into Time Trial. your avge pace for teh full 30' is your threshold pace. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). use this to find your HR training zones.

Sample Day 9
0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 11
0:40:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 13
1:00:00
Custom

Cruise intervals. Warm-up well. Then do 3-4 x 8 minutes. Build to heart rate 3-4zones (4 minute recoveries). Relaxed form! Listen to breathing. good warm up and cool down.

Eric Kenney
|
EK Endurance Coaching

Race execution and "Self Tactics", Power Training, managing limited time and fitting training around your life.

Consultation, fitness and back ground assessment. Detailed monthly program, updated daily if needed ,Unlimited contact and customization of training. Physiological testing,heart rate and power training, data driven results. Access and use of ALL our partners and sponsors Race-day execution prep, and joint attendance when possible. For a full list of details on website