Training Plan
Intermediate 5k (12 Weeks)

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.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

Run - Easy 5 miles

5 miles @ your easy pace

Planned: 5.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - WU 1 mile

warm up 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Run - 12x400 @10k pace

12x400 @10k pace with 200 jog recovery

Planned: 4.5 mi

Run - CD 1 mile

Cool down 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Rest Day

Rest or Cross-Train

Run - WU 2 miles

warm up 2 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 2.0 mi

Run - 3x1.5 miles @ Goal Pace

3x1.5 miles @ goal 1/2 marathon pace with 1/2 mile jog recovery

Planned: 6.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Rest Day

Rest or Cross-Train

Run - Easy 5 miles

5 miles @ your easy pace

Planned: 5.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - Long 10 miles

Long 10 miles at easy to long run pace.

Planned: 10.0 mi


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. 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.

Other 5k Plans

Plan Name Level # Weeks Price  
Beginner 5k 12 Week 12 weeks $29.95 PreviewBuy
Metric: Advanced 5k 12 Week 13 weeks $29.95 PreviewBuy
Metric: Beginner 5k 12 Week 12 weeks $29.95 PreviewBuy
Metric: Elite 5k 12 Week 13 weeks $29.95 PreviewBuy
Metric: Intermediate 5k 12 Week 12 weeks $29.95 PreviewBuy
Metric: Just Finish 5k 12 Week 14 weeks $29.95 PreviewBuy
Advanced 5k 14 Week 13 weeks $29.95 PreviewBuy
Elite 5k 14 Week 13 weeks $29.95 PreviewBuy
Just Finish 5k 14 Week 14 weeks $29.95 PreviewBuy
True Beginner 5k 20 Week 20 weeks $29.95 PreviewBuy