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» Training Program » Running » Intermediate 5K
 Intermediate 5K

Day 001 - Welcome to your training program!
Rest day

Day 002 - Overdistance (OD) training
25-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

Day 003 - Long Run Day
40-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

Day 004 - Focus on technique
Rest day

Day 005 - Strength (ST) training
20-minute Strength (ST) training routine at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate. 15-minute stretching routine. PRINT THIS WORKOUT FOR FUTURE REFERENCE.

Day 006 - Weekly pattern for training
30-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

Day 007 - Uphill training (UP)
20-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.

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