Level 1 5k Plan, 10 weeks
Author
Alissa Anderson
All plans by this CoachLength
10 Weeks
Typical Week
2 Day Off, 3 Run, 2 X-Train
Longest Workout
5 miles
Plan Specs
running
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Summary
This 10 - week 5K plan is a low volume plan. There are 3 - 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. The longest run on the plan is 5 miles.
Stats
Sample Day 1
Warm up at least 20 min.
Include 8 x 1 min. hard (3k - 5 effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.
cool down for remainder of time
Sample Day 2
Endurance Swim or Bike
Sample Day 3
Run in zones 1-2 for 20 minutes
3 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
Sample Day 5
Saturdays are crosstraining for you triathletes. Go for a bike ride (feel free to ride longer), , swim, or if you are primarily a runner, put in some easy miles.
Sample Day 6
Within an easy long run (zones 1-2), insert 4-6 x 20 second accelerations.
Sample Day 8
Dynamic w/u
Drills
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you will give the coach your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.
Sample Day 9
Endurance Swim or Bike