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    5k Training Plan - Intermediate

    Uploaded by

    Jared Lechner
    This 5k training plan spans 8 weeks for intermediate runners. It includes runs 3-7 days per week with workouts that increase in intensity. Workouts are scheduled for Tuesday, Thursday and Saturday with recovery runs on Monday, Wednesday, Friday and Sunday. The plan incorporates time trials to assess fitness and update subsequent workout paces. Hill sprints and strides are included some runs to improve speed. The goal is to peak for a 5k race in the 8th week.

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    Download as XLSX, PDF, TXT or read online from Scribd

    5k Training Plan - Intermediate

    Uploaded by

    Jared Lechner
    88 views2 pages
    This 5k training plan spans 8 weeks for intermediate runners. It includes runs 3-7 days per week with workouts that increase in intensity. Workouts are scheduled for Tuesday, Thursday and Saturday with recovery runs on Monday, Wednesday, Friday and Sunday. The plan incorporates time trials to assess fitness and update subsequent workout paces. Hill sprints and strides are included some runs to improve speed. The goal is to peak for a 5k race in the 8th week.

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    This 5k training plan spans 8 weeks for intermediate runners. It includes runs 3-7 days per week with workouts that increase in intensity. Workouts are scheduled for Tuesday, Thursday and Saturday with recovery runs on Monday, Wednesday, Friday and Sunday. The plan incorporates time trials to assess fitness and update subsequent workout paces. Hill sprints and strides are included some runs to improve speed. The goal is to peak for a 5k race in the 8th week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    88 views2 pages

    5k Training Plan - Intermediate

    Uploaded by

    Jared Lechner
    This 5k training plan spans 8 weeks for intermediate runners. It includes runs 3-7 days per week with workouts that increase in intensity. Workouts are scheduled for Tuesday, Thursday and Saturday with recovery runs on Monday, Wednesday, Friday and Sunday. The plan incorporates time trials to assess fitness and update subsequent workout paces. Hill sprints and strides are included some runs to improve speed. The goal is to peak for a 5k race in the 8th week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    5k Training Plan - Intermediate

    Week: Mon Tue Wed Thu Fri Sat Sun


    1 4 4 OFF 4 3 5 OFF
    2 4 4 OFF 4 3 5 OFF
    3 4 4 OFF 3 1 Mile TT 6 OFF
    4 4 4 OFF 4 3 6 OFF
    5 4 4 OFF 4 3 6 OFF
    6 4 2 Mile TT OFF 3 3 7 OFF
    7 4 4 OFF 4 4 7 OFF
    8 4 4 OFF 3 Opt 2-3 Race - 5k OFF

    Hill Sprints within Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)
    Strides following run. Begin with 4, build up to 6-8
    Workout Days
    Race Efforts

    Workout by Week: Rep Pace:


    1a 3x800m with 90 seconds recovery. 04:14
    1b 8x200m with 90s recovery 00:54
    2a 2x1 mile with 90s recovery 08:28
    2b 6x400m with 2 mins recovery 01:47
    3a 4x800m with 90s recovery 04:07
    3b 1 Mile TT: All out 1 mile effort
    4a 3x1 mile with 90s recovery (pace TBD based off 1 mile TT) 09:25
    4b 10x200m with 90s jog rec.(Pace TBD based off 1 mile TT) 01:00 These Times will be
    5a 4x800m with 90s recovery (Pace TBD based off 1 mile TT) 04:36 Please ensu
    5b 15 minute tempo run (Pace TBD off 1 mile TT) 10:03
    6a 2 Mile TT: All out 2 mile effort
    6b 8x400m with 2 mins recovery (Pace TBD based off 2 mile TT) 01:57
    7a 20 minute tempo run (Pace TBD off 2 mile TT) 09:50 These Times will be
    7b 3x1 mile at goal race pace with 4 minutes recovery 08:47 Please ensu
    8a 6x200m with 2 mins recovery 00:52
    ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
    ###
    Current Estimated Fitness or 5k Time 0:25:00
    ###
    1 Mile TT (Input after Week 3 TT) 08:10
    2 Mile TT (Input after Week 6 TT) 17:00
    Ensure you input times above in h:mm:ss format. For Example: 25
    minute 5k would be 0:25:00; 7:15 mile would be 0:07:15
    ###
    Highest Priority Runs Days Running:
    Tuesday 1
    Saturday + Above 2
    Thursday + Above 3
    Friday + Above 4
    Monday + Above 5
    ###

    Goals:
    A: (Best Case)
    B: (Great Outcome)
    C: (Very Attainable)

    These Times will be based off your 1 mile time trial.


    Please ensure you update the above

    These Times will be based off your 2 mile time trial.


    Please ensure you update the above

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