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Intermediate 4 week sub 22 min 5km plan

Browse More Plans

Intermediate 4 week sub 22 min 5km plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody, + Free Email Support from Award winning, IRONMAN U & Training Peaks certified coach

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Intermediate 4 week sub 22 min 5km plan



Thanks for this plan Coach Steve. Simple easy to follow instructions and steadily built up my fitness/running. Really excited about the upcoming season now!

Alan Ryan




Who is this plan for?

This 4 week plan will help any intermediate runner prepare for a sub 22 min 5km attempt based on 30-40km of running per week.


Typical week
On avg the plan works off a basis of 4 run sessions and 2 full recovery days - with the hourly training load ranging from 3-4 hours a week.


NB it is strongly advised that athletes incorporate other non run based exercise such as yoga, pilates and/or stretching to minimise risk of injury


What do you get in this plan?
• FREE 30 day premium access to Training peaks
• “How to” document advising how to use the plan
• Training zones using feel, heart rate or pace
• Run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect etc


Want to see reviews? Click here for testimonials


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Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



How it Works

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Workout and Analyze

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Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

4km Aerobic easy run with strides to encourage good form

Run00:20:002.49 miStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!
Details
Tuesday

400m Lap/loop based session - medium-

Run00:50:004.97 mi
Mark out a 400 metre stretch or ideally loop and complete the following
Easy 2 lap warm up
2 x
200,
400,
800,
400,
200m all run hard with a jog lap between.
Details
Wednesday

Rest/Cross train

Rest
Rest days are important to allow body to recover but easy active recovery is allowed e.g. low intensity swimming, yoga/pilates or like bike
Details
Thursday

VO2 Max 7km w/ 3 x 1000m @5km race pace jog 2min

Run00:40:004.35 miStructured Workout
V02 sessions are another variant on the speed work we do in run training but take the form of a medium run with short/sharp bursts throughout (z3 effort ) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

1km warm up easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km cool down
Details
Friday

5km recovery run

Run00:25:003.11 miStructured Workout
Recovery runs should be always in the Z1/Z2 area - very easy - a good time to catch up on chats with a training partner
Details
Saturday

Rest/Cross train

Rest
Rest days are important to allow body to recover but easy active recovery is allowed e.g. low intensity swimming, yoga/pilates or like bike
Details
Sunday

6km Aerobic easy run with strides to encourage good form

Run00:36:003.73 miStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:42:00 00:50:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
02:42:00 00:50:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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