Training Plan
Metric: Advanced 5k (13 Weeks)

This program is intended for the competitive racer. The plan is a 7 day per week plan and peaks out at about 100k per week. The plan is set up to give the person three attempts at a 5k race.

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 - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - 3 km Warm Up

Dynamic Warm up
3k Jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 3.0 km

Run - 8x600 meters @ 5k pace

8X600 @ 5K pace with 400 jog recovery

Planned: 5.0 mi

Run - 3 km Cool down

3 km cool down jog at your recovery to easy pace

Planned: 3.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Strength Training

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

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

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Strength Training

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

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

Run - 3 km Warm Up

Dynamic Warm up
3k Jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 3.0 km

Run - 5k-3k-1.5k @ LT

5K @ LT pace
1600 meter jog recvoery
3k @ LT pace
1k jog recovery
1500 meters @ LT pace

Planned: 12.0 km

Run - 3 km Cool down

3 km cool down jog at your recovery to easy pace

Planned: 3.0 km

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km


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.

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