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

Day 050 - Footwear
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.

Day 051 - Set Time Intervals
10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

Day 052 - New Weekly Pattern
60-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

Day 053 - Specificity
Rest day

Day 054 - Body Speeds
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. 10-minute Body Speed (SP) run at level 2 intensity with 10 minute warm-up and cool-down.

Day 055 - Longer Intervals
10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

Day 056 - Replace Energy
40-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

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