Training Plan
Metric: 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 45-65 km 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 8k

8k at easy to moderate pace

Planned: 8.0 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 - 6x800 @ 10k pace

6x800 meters at 10k pace with 400 meter jog recovery in between each.

Planned: 7.2 km

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 km

Rest Day

Rest or Cross-Train

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 - 3k Cool Down

Light jog after workout

Planned: 3.0 km

Run - 4k @ LT

4k @ LT pace

Planned: 4.0 km

Rest Day

Rest or Cross-Train

Run - Easy 8k

8k at easy to moderate pace

Planned: 8.0 km

Strength Training

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

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

Run - 16 KM

Start at easy pace and work towards long run pace.

Planned: 16.0 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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