OTP Endurance Sports 5K Intermediate - 10 weeks
$50.00
Author: OTP Endurance Sports
Length: 10 Weeks
Tags: running, intermediate
Typical Week: 2 Day Off, 5 Run
Longest Workout:
6 miles
$50.00
At-A-Glance
Author: OTP Endurance Sports
Length: 10 Weeks
Tags: running, intermediate
Typical Week: 2 Day Off, 5 Run
Longest Workout:
6 miles
OTP Endurance Sports 5K Intermediate - 10 weeks
Training Load By Week
Average Weekly Training Hours: 00:16
5K Intermediate plane - This plan is for those that have ran a 5K before but would like to finish faster and happier
Sample Day 1
3mi
3 Mile run
3 mile run at conversational pace
Sample Day 2
2mi
5X400
5 by 400 meters( 1 lap around a track) -
5 min warm up at easy pace -
400 meters full pace run
walk/jog 2 min
Repeat 5 times
Sample Day 3
3mi
3 Mile run
3 mile run at conversational pace
Sample Day 6
4mi
4 mile run
4 miles ran starting slow and finishing fast
Sample Day 8
3mi
3 Mile run
3 mile run at conversational pace
Sample Day 9
0:30:00
30 min tempo
30 min tempo: Keep same pace even throughout the entire 30 min
Sample Day 10
3mi
3 Mile run
3 mile run at conversational pace