5K Intermediate Training Plan
This 8-week 5K intermediate training plan averages 20 miles (32 km)/week with 4 runs/week. It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.
The long run starts at 5 miles (8 km) and peaks at 7 miles (12 km) in week 6.
4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the 5K.
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Click here to learn more about the training method
1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.