BSX Athletics: Intermediate 5K - 3.5 to 4 Hours per Week

Choose this training plan if you’re prepared to run five times per week in pursuit of a faster 5K time. The plan is nine weeks long and includes two lactate threshold tests, in Week 3 and Week 6. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 40 minutes before you start. Like all BSX Insight/Matt Fitzgerald Training Plans, the 5K Intermediate Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

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