5K - 12 Weeks - 30 Miles Per Week

Running
5k
Intermediate
5 days - 2 workouts/week (20 - 30 mi)
Pace
Description
Overview
Sample Week

Description

12 Week 5K Training Plan This plan is built for a relatively inexperienced to moderately experienced runner who can handle 20-30 miles per week. This plan incorporates 4-5 days of running a week all on single runs with one day off a week. This runner is likely looking to take to step up their training volume and/or intensity to make further progress as a runner. This plan is designed to be 12 weeks of 5K focused training, it is advised to start this plan coming off of a base/maintenance, ...

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
5
Workouts
2
Distance
20 mi - 30 mi

Overview

Run
59 workouts
312 mi
Strength Training
66 workouts
Cross Training
11 workouts
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 (6th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

5K - 12 Weeks - 30 Miles Per Week

Running
5k
Intermediate
5 days - 2 workouts/week (20 - 30 mi)
Pace
5K - 12 Weeks - 30 Miles Per Week
$31.46
$34.95 10% OFF (Cyber Week Sale)
  • 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
John Wamhoff
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