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

Day 085 - Another Rest Day
Rest day

Day 086 - Time-Trial or 5k race
10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 25-minute race-pace (RP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

Day 087 - Recovery Run
55-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

Day 088 - Rest Day
Rest day

Day 089 - Peaking Sprints
20-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. 15-minute Peaking Sprint (SP) run at level 5 intensity with 10 minute warm-up and cool-down.

Day 090 - Track 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 091 - Check Your Progress
40-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

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