Training Plan: Intermediate 5k (12 Weeks)
About This Training Plan
This program is designed for the recreational runner looking to attempt a few races over a series of training. The program takes the runner from 30-50 miles per week, at peak. The program introduces more structured intervals and different types of workouts to help the competitive recreational runner reach their personal bests with moderate mileage. This schedule is 12 weeks in design.This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.
Who Should Do This Plan
It is recommended that you have raced a 5k before and are used to running 4-5 times a week with a weekly mileage of at least 25-30 miles a week before starting this plan.Sample Week Of Training
Run
- Easy 5 Miles
Run - Speed Intervals
- 1 Mile Warm Up
- 6 x 800m @ 10k pace with 400m jog rest
- 1 Mile Cool Down
Rest Day
- Rest or Cross Train
Run - Half Marathon Pace
- 2 Mile Warm Up
- 3 Miles @ Half Marathon Pace
- 2 Mile Cool Down
Run
- Easy 5 Miles
Run
- Easy 5 Miles
- +6 Strides after the run
Run - Long Run
- 10 Mile Long Run
How It Works
When you purchase a RunSignUp training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.