5k-10k Off-Season Build-up Standard Plan

Running
Base/Maintenance
All
7 days/week (5.5 - 8 hours)
Description
Overview
Sample Week

Description

This is a 12-week training plan for runners who are preparing for an upcoming 5k or 10k racing season. It is not a typical “base” training plan that focuses on just mileage. This plan integrates stamina workouts (Tempo, Threshold, and CV), hill reps, striders, long runs, and recovery runs. If you need personalized coaching from Coach Schwartz, here is the weblink: www.tinmancoach.com (see the Coaching Services tab). Note, prior to participating in an exercise plan, it is advisable to have a ...

Weekly Averages

Days of training
7
Duration
5.5 hr - 8 hr

Overview

Run
84 workouts
85:25:00 hr
Strength Training
36 workouts
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (1st week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

5k-10k Off-Season Build-up Standard Plan

Running
Base/Maintenance
All
7 days/week (5.5 - 8 hours)
5k-10k Off-Season Build-up Standard Plan
$49.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Connect your fitness device and track results
  • Daily workout email reminders
Plan Provided by
Tom "Tinman" Schwartz