5K - 14 weeks @ 4 runs/week, LR on Saturday - low volume / novice racer

Running
5k
Beginner
4 days/week (2.33 - 3.08 hours)
Power
Description
Overview
Sample Week

Description

This 5K plan is designed for the runner that has 4 available days per week to train. Ideally, a novice racer should complete either the 3 or 4 run/week, *low volume* General Build plan BEFORE starting this plan. The plan: - includes pre-built Final Surge "structured workouts", which can sync to Stryd. - includes 2 workouts*, 2 easy aerobic runs (4 runs/week) - * the second workout of the week is integrated into the longer Saturday run - includes two alternative final weeks: 'A' race on ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Workouts
4
Duration
2.33 hr - 3.08 hr

Overview

Run
66 workouts
37:10:00 hr
6 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (10th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

5K - 14 weeks @ 4 runs/week, LR on Saturday - low volume / novice racer

Running
5k
Beginner
4 days/week (2.33 - 3.08 hours)
Power
5K - 14 weeks @ 4 runs/week, LR on Saturday - low volume / novice racer
$59.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Steve Palladino
Coach Image