5K - 13 weeks @ 5 runs/week, LR on Sunday (Legacy version: CP-test based plan, without structured workouts)

Running
5k
All
5 days/week (3.83 - 4.75 hours)
Description
Overview
Sample Week

Description

This 5K training plan is based solely on power and duration. It is intended for the runner that has 5 available days per week to train. The runner should be able to handle an *initial week* volume of 3h50m, with a long run of 1:00. Further, the runner must be familiar with, and safely able to perform higher intensity intervals. The volume within the plan is based on duration (and five days of training per week). Therefore, distance is scalable based on the runner's typical workout ...

Weekly Averages

Days of training
5
Workouts
5
Duration
3.83 hr - 4.75 hr

Overview

Run
66 workouts
52:55:00 hr
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 (9th week)

Monday
No Workouts Scheduled
Tuesday
Wednesday
Thursday
Friday
No Workouts Scheduled
Saturday
Sunday

5K - 13 weeks @ 5 runs/week, LR on Sunday (Legacy version: CP-test based plan, without structured workouts)

Running
5k
All
5 days/week (3.83 - 4.75 hours)
5K - 13 weeks @ 5 runs/week, LR on Sunday (Legacy version: CP-test based plan, without structured workouts)
$39.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Connect your fitness device and track results
  • Daily workout email reminders
Plan Provided by
Steve Palladino
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