5k Training Plan - Intermediate.xlsx

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5		5k Training Plan - Intermediate										ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
6		Week:	Mon	Tue	Wed	Thu	Fri	Sat	Sun	MPW:		Current Estimated Fitness or 5k Time	0:25:00	<--- INPUT YOUR INITIAL ESTIMATED 5K TIME HERE
7		1	4	4	OFF	4	3	5	OFF	20
8		2	4	4	OFF	4	3	5	OFF	20		1 Mile TT (Input after Week 3 TT)	07:10	<--- Input 1 MIle Time Trial Result here after Week 3
9		3	4	4	OFF	3	1 Mile TT	6	OFF	21		Estimated 5k Based off 1 Mile TT	24:23
10		4	4	4	OFF	4	3	6	OFF	21		2 Mile TT (Input after Week 6 TT)	15:00	<--- Input 2 Mile Time Trial Result here after Week 6
11		5	4	4	OFF	4	3	6	OFF	21		Estimated 5k Based off 2 Mile TT	24:10
12		6	4	2 Mile TT	OFF	3	3	7	OFF	20		Ensure you input times above in h:mm:ss format. For Example: 25 minute 5k would be 0:25:00; 7:15 mile would be 0:07:15
13		7	4	4	OFF	4	4	7	OFF	23
14		8	4	4	OFF	3	Opt 2-3	Race - 5k	OFF	18
15												Highest Priority Runs	Days Running:
16			Easy Runs: Complete the Miles prescribed at conversation pace.									Tuesday	1
17			Hill Sprints following Easy Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)									Saturday + Above	2
18			Strides following Easy run. Begin with 4, build up to 6-8									Thursday + Above	3
19			Workout Days: Complete the prescribed distance w/ workout from chart below included.									Friday + Above	4
20			Race Efforts									Monday + Above	5
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22		Workout by Week:							Rep Pace:			Goals:
23		1a	3x800m with 90 seconds recovery.						04:14				A: (Best Case)
24		1b	8x200m with 90s recovery						00:54				B: (Great Outcome)
25		2a	2x1 mile with 90s recovery						08:28				C: (Very Attainable)
26		2b	6x400m with 2 mins recovery						01:48			Please email your thoughts on the plan and submit your final time!
27		3a	4x800m with 90s recovery						04:08
28		3b	1 Mile TT: All out 1 mile effort
29		4a	3x1 mile with 90s recovery (pace TBD based off 1 mile TT)						08:17		These Times will be based off your 1 mile time trial. Please ensure you update the above
30		4b	10x200m with 90s jog rec.(Pace TBD based off 1 mile TT)						00:53
31		5a	4x800m with 90s recovery (Pace TBD based off 1 mile TT)						04:02
32		5b	15 minute tempo run (Pace TBD off 1 mile TT)						08:50	per mile
33		6a	2 Mile TT: All out 2 mile effort
34		6b	8x400m with 2 mins recovery (Pace TBD based off 2 mile TT)						01:44		These Times will be based off your 2 mile time trial. Please ensure you update the above
35		7a	20 minute tempo run (Pace TBD off 2 mile TT)						08:41	per mile
36		7b	3x1 mile at goal race pace with 4 minutes recovery						07:45
37		8a	6x200m with 2 mins recovery						00:47
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