Level 2 5K Plan, 12 weeks
12 weeks - $19.95
Total Miles: 207
Total Hours: 58
Total Miles: 207
Total Hours: 58
This 12-week 5K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 7 miles.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Rest Day
Monday is the rest day for this pan.
Monday is the rest day for this pan.
Workout #2 : Run
Heart Rate Zone Testing
Planned Time: 1:00:00
Dynamic w/u Drills 10 minutes building pace Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you record your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run. If you don't have a heart rate monitor, just keep track of your total distance completed to compare to future time trials (count your laps around the track.
Planned Time: 1:00:00
Dynamic w/u Drills 10 minutes building pace Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you record your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run. If you don't have a heart rate monitor, just keep track of your total distance completed to compare to future time trials (count your laps around the track.
Workout #3 : X-Train
Crosstrain
Planned Time: 1:00:00
Endurance Swim or Bike
Planned Time: 1:00:00
Endurance Swim or Bike
Workout #4 : Day Off
Day off, or optional cross train
Workout #5 : Run
Easy Run, plus hill sprints
Planned Time: 0:50:00
Run in zones 1-2 for 20 minutes 2 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps. zones 1-2 for remainder of time
Planned Time: 0:50:00
Run in zones 1-2 for 20 minutes 2 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps. zones 1-2 for remainder of time
Workout #6 : X-Train
Crosstrain
Planned Time: 1:00:00
Saturdays are crosstraining for you triathletes. Go for a bike ride (feel free to ride longer), , swim, or if you are primarily a runner, put in some easy miles.
Planned Time: 1:00:00
Saturdays are crosstraining for you triathletes. Go for a bike ride (feel free to ride longer), , swim, or if you are primarily a runner, put in some easy miles.
Workout #7 : Run
Long Run, easy pace
Planned Time: 0:45:00
zones 1-2
Planned Time: 0:45:00
zones 1-2
Workout #8 : Day Off
Rest Day
Monday is the rest day for this pan.
Monday is the rest day for this pan.
Workout #9 : Run
Anaerobic Hill Reps
Planned Time: 0:45:00
Warm up at least 20 min. Include 6 x 1 min. very hard (3k effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.
Planned Time: 0:45:00
Warm up at least 20 min. Include 6 x 1 min. very hard (3k effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.