5k PB - Gevorderde - 12 wks
5k PB - Gevorderde - 12 wks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Is This Plan for You?
Are you an ambitious runner or triathlete chasing a new personal best? This 12-week plan is built specifically for athletes who are already running at a strong level — if you've already hit sub-20 minutes for 5K (men) or sub-22:30 (women), you're exactly who this plan is designed for.
Expect to train 5 days per week, with structured run sessions and optional support workouts (bike/swim) to boost your aerobic base without increasing injury risk. Core strength work is also included to improve stability and efficiency.
What You’ll Need:
A GPS watch or device to track pace and distance
A heart rate monitor (optional, but helpful for managing intensity)
Stryd Pod(s) (optional, but helful extra tool)
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
03:49:00 | 01:30:00 |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:49:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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