5K Contender (Time Based) - 8 weeks - 5 days/week

Running
5k
Advanced
(2.3 - 3.2 hours/week)
Description
Overview
Sample Week

Description

Time Based Plans use running time rather than distance as the basis for workouts. 5K training plan for experienced athletes looking to top out their performance in the 5K distance and maybe even shoot for the podium. This plan is eight weeks long and includes five days of running per week. This program is best suited for those athletes that have completed at least one 5K event or longer within the past 12-months with a PR time and are looking to challenge themselves to new levels.

Weekly Averages

Duration
2.3 hr - 3.2 hr

Overview

Run
39 workouts
18:38:30 hr
6 mi
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 (3rd week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

5K Contender (Time Based) - 8 weeks - 5 days/week

Running
5k
Advanced
(2.3 - 3.2 hours/week)
5K Contender (Time Based) - 8 weeks - 5 days/week
$9.95
  • 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
Coach Miller
Coach Image