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5k Running Plan | Intermediate L3 Low Volume | Power & RPE | S&C | 9 Wk | Email access to Coach

Browse More Plans

5k Running Plan | Intermediate L3 Low Volume | Power & RPE | S&C | 9 Wk | Email access to Coach

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

9 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

Your 5k running plan for Intermediate athletes and written by an 8020 certified endurance coach

Welcome to your training plan!

This plan has been designed for runners who want to take their training load up a level or two to improve their 5k time.

This plan uses the latest polarised training techniques and includes strength and mobility sessions to help you avoid injuries.

You plan includes:
- Structured Running sessions with RPE and Power
- Sessions can be used with STRYD, Garmin, Polar, Coros etc
- Strength, mobility, stability and flexibility workouts to help avoid injuries
- Cross training options such as cycling
- Email access to your coach

Before you start this plan build your training to the point where you are running at least three times a week including some short efforts at moderate and high intensities and some easy runs of at least 6 miles /10k and are doing aerobic exercise seven times per week.

The training load starts at 4 hours and 30 minutes in a week 1 and peaks at 5 hours and 30 minutes in week 8.

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching please get in touch.

Karen is an 8020 Endurance and IRONMAN® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and 5k running event!

Read what other Athletes a saying about my plans


My Website Link



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Training Plan Sample Week

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

Foundation Run 5 - 80/20 Power & RPE

00:40:0040 TSSStructured Workout
Foundation Run

40 minutes
Intensity: Low

5 minutes in Zone 1 (RPE1-2) with drills (see video)
30 minutes in Zone 2 (RPE2-3)
5 minutes in Zone 1 (RPE1-2) plus static stretches (see video)

Optional foam roller and calf raises 15 L/R x 3

Warm up and drills:
https://youtu.be/T-VccEXz7wk
Static stretches (after) document
https://drive.google.com/file/d/1wcNft_eiaLeJvnD0033j5srEIvBW2Ni0/view?usp=sharing

Cool down stretch follow along video:
https://youtu.be/CWOq-PL396I
Runner Foam Roller (Running Channel):
https://youtu.be/Lk13KFV0OUA
Heel Raises:
https://youtu.be/-IqeI-mMQLQ

A foundation run is a steady, low intensity run of short to moderate duration. It begins with a warm up in Zone 1, then moves to Zone 2 for a while and concludes with a warm down back in Zone 1. Foundation runs are the bread and butter of effective 80/20 training - the workout type you will rely on more than any other to ensure you are doing enough running at low intensity.
Details
Tuesday

Speed Play Run 3 - 80/20 Power & RPE

00:31:0034 TSSStructured Workout
Speed Play Run

Duration: 31 minutes
Intensity: Low & High

5 minutes Zone 1 (RPE1-2)with Drills (See video)
5 minutes Zone 2 (RPE2-3)
4 x (2 minutes Zone 4 (RPE7-8) & 2 minutes Zone 1 (RPE1-2))
5 minutes Zone 1 (RPE1-2) then static stretches (See video)

Optional foam roller and calf raises 15 L/R x 3

Warm up and drills:
https://youtu.be/T-VccEXz7wk
Static stretches (after) document
https://drive.google.com/file/d/1wcNft_eiaLeJvnD0033j5srEIvBW2Ni0/view?usp=sharing

Cool down stretch follow along video:
https://youtu.be/CWOq-PL396I
Runner Foam Roller (Running Channel):
https://youtu.be/Lk13KFV0OUA
Heel Raises:
https://youtu.be/-IqeI-mMQLQ

A speed play run is a cross between a foundation run and an interval run. Like foundation runs, speed play runs are done mostly in Zone 2. But this low intensity back drop is punctuated by short bursts at high intensity - interval runs. Speed play runs are generally intended to be somewhat easier than interval runs though, and are traditionally done on trails or roads instead of at the track. They are used most often as a low key way to include some high intensity running in the base phase of training when increasing the overall volume of running is the top priority. They also offer a nice break from interval runs in recovery weeks.
Details
Wednesday

Foundation Run 5 - 80/20 Power & RPE

00:40:0040 TSSStructured Workout
Foundation Run

40 minutes
Intensity: Low

5 minutes in Zone 1 (RPE1-2) with drills (see video)
30 minutes in Zone 2 (RPE2-3)
5 minutes in Zone 1 (RPE1-2) plus static stretches (see video)

Optional foam roller and calf raises 15 L/R x 3

Warm up and drills:
https://youtu.be/T-VccEXz7wk
Static stretches (after) document
https://drive.google.com/file/d/1wcNft_eiaLeJvnD0033j5srEIvBW2Ni0/view?usp=sharing

Cool down stretch follow along video:
https://youtu.be/CWOq-PL396I
Runner Foam Roller (Running Channel):
https://youtu.be/Lk13KFV0OUA
Heel Raises:
https://youtu.be/-IqeI-mMQLQ

A foundation run is a steady, low intensity run of short to moderate duration. It begins with a warm up in Zone 1, then moves to Zone 2 for a while and concludes with a warm down back in Zone 1. Foundation runs are the bread and butter of effective 80/20 training - the workout type you will rely on more than any other to ensure you are doing enough running at low intensity.
Details
Thursday

New Primal Essential Moves (PEM)

00:30:00Structured Workout
A: Full Body Warm Up
B: Wide Push Up
C: Pull Up
D: Air Squat
E: Plank
F: Side Plank with Rotation
G: Superman
H: Single Leg Calf Raise
I: Glute Bridge
J: Warm down and stretch
Details

Foundation Run 5 - 80/20 Power & RPE

00:40:0040 TSSStructured Workout
Foundation Run

40 minutes
Intensity: Low

5 minutes in Zone 1 (RPE1-2) with drills (see video)
30 minutes in Zone 2 (RPE2-3)
5 minutes in Zone 1 (RPE1-2) plus static stretches (see video)

Optional foam roller and calf raises 15 L/R x 3

Warm up and drills:
https://youtu.be/T-VccEXz7wk
Static stretches (after) document
https://drive.google.com/file/d/1wcNft_eiaLeJvnD0033j5srEIvBW2Ni0/view?usp=sharing

Cool down stretch follow along video:
https://youtu.be/CWOq-PL396I
Runner Foam Roller (Running Channel):
https://youtu.be/Lk13KFV0OUA
Heel Raises:
https://youtu.be/-IqeI-mMQLQ

A foundation run is a steady, low intensity run of short to moderate duration. It begins with a warm up in Zone 1, then moves to Zone 2 for a while and concludes with a warm down back in Zone 1. Foundation runs are the bread and butter of effective 80/20 training - the workout type you will rely on more than any other to ensure you are doing enough running at low intensity.
Details
Friday

Hill Rep Run 2 31min - 80/20 Power & RPE

00:31:0029 TSSStructured Workout
Hill Repetition Run

Duration: 31 minutes
Intensity: Low & High

5 minutes Zone 1 (RPE1-2) with Drills (See video)
5 minutes Zone 2 (RPE2-3)
8 x (30 seconds Zone 5 (RPE9) uphill & 90 seconds Zone 1 (RPE1-2) jog recovery)
5 minutes Zone 1 (RPE1-2) then static stretches (See video)

Optional foam roller and calf raises 15 L/R x 3

A hill repetition run is essentially an uphill interval run featuring short segments of uphill running in Zone 5. Hill repetitions offer many of the same benefits of interval runs (namely increased aerobic capacity and high intensity fatigue resistance as well as improving running economy*). But hill reps are less stressful on your legs because impact forces are mush lower on an upward slope. For this reason hills rep runs make a good bridge between base training and peak training.

*Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy.
Details
Saturday

Recovery Run 5 - 80/20 Power & RPE

00:50:0042 TSSStructured Workout
Recovery Run

40 minutes in Zone 1 (RPE1-2)
Intensity: Low

A recovery run is a run undertaken entirely in Zone 1. These runs are intended to be done as the next run after a very challenging workout. Often an alternative to taking a day off, they serve to increase the running in a gentle way that does not interfere with recovery from recent hard training.

warm up and drills
40 mins Z1
warm down and stretch

Videos:
Warm up and drills:
https://youtu.be/T-VccEXz7wk
Static stretches (after) document
https://drive.google.com/file/d/1wcNft_eiaLeJvnD0033j5srEIvBW2Ni0/view?usp=sharing

Cool down stretch follow along video:
https://youtu.be/CWOq-PL396I
Runner Foam Roller (Running Channel):
https://youtu.be/Lk13KFV0OUA
Heel Raises:
https://youtu.be/-IqeI-mMQLQ
Details

15 Minute Runners Mobility Routine (FOLLOW ALONG)

00:15:00
This is a great mobility and flexibility routine to follow to help with your running performance and recovery.

This video shares a short flexibility routine for runners with stretches and exercise to improve quad, hip flexor, calve and hamstring mobility.

Kit: Exercise mat and yoga block if needed.
Details
Sunday

12 Minute Hip Mobility Routine (FOLLOW ALONG)

00:12:00
This is a 12 minute follow along hip mobility routine.
Kit: Mat and optional yoga brick.

This routine should improve internal and external rotation of your hip as well as squat flexibility.

This routine is also a good warm-up or cool down for a squat session.

The video is below:
https://www.youtube.com/watch?v=jj2AAH6jbHk
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
04:56:00 01:10:00
strength x3
00:52:00 00:30:00
Other x1
00:18:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
Run
04:56:00 01:10:00
strength
00:52:00 00:30:00
Other
00:18:00 00:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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