5 Kilometer Level II 18-Week Plan
The 18-week Level II 5km plans are intended for individuals who have been training aerobically for 2-3 hours per week and/or have previous experience running 5km events. This plan works up to 5 hours of running volume for the peak week of training. Consider your previous and current training experience before choosing this option. If you have any questions about whether this plan is appropriate for your particular circumstances, please contact Zach.
About this plan:
This plan is a good fit for people who have some experience running and/or have completed a periodized 5km training plan previously.
This plan includes strength training, dynamic movements, stretching/mobility recommendations, which depending on your availability and desire will add 1-2 hours of total training volume per week.
This plan provides guidance on which workouts would ideally be performed on event specific terrain.
This plan is periodized. It focuses on workouts that are least specific to event day intensity first. As the plan progresses, primary workout intensities will become closer to event day intensities.
This plan includes: short intervals, long intervals, tempo runs, and long runs.
This plan uses time and intensity as the metric to track workout duration and difficulty.
This plan includes detailed workout descriptions with multiple guides for determining workout intensity.
This plan encourages using rate of perceived exertion (guide included) as a guide. It includes heart rate, and descriptive cues as well.
The 18-week Level II 5km plans are intended for individuals who have been training aerobically for 2-3 hours per week and/or have previous experience running 5km events. This plan works up to 5 hours of running volume for the peak week of training. Consider your previous and current training experience before choosing this option. If you have any questions about whether this plan is appropriate for your particular circumstances, please contact Zach.
About this plan:
This plan is a good fit for people who have some experience running and/or have completed a periodized 5km training plan previously.
This plan includes strength training, dynamic movements, stretching/mobility recommendations, which depending on your availability and desire will add 1-2 hours of total training volume per week.
This plan provides guidance on which workouts would ideally be performed on event specific terrain.
This plan is periodized. It focuses on workouts that are least specific to event day intensity first. As the plan progresses, primary workout intensities will become closer to event day intensities.
This plan includes: short intervals, long intervals, tempo runs, and long runs.
This plan uses time and intensity as the metric to track workout duration and difficulty.
This plan includes detailed workout descriptions with multiple guides for determining workout intensity.
This plan encourages using rate of perceived exertion (guide included) as a guide. It includes heart rate, and descriptive cues as well.
The 18-week Level II 5km plans are intended for individuals who have been training aerobically for 2-3 hours per week and/or have previous experience running 5km events. This plan works up to 5 hours of running volume for the peak week of training. Consider your previous and current training experience before choosing this option. If you have any questions about whether this plan is appropriate for your particular circumstances, please contact Zach.
About this plan:
This plan is a good fit for people who have some experience running and/or have completed a periodized 5km training plan previously.
This plan includes strength training, dynamic movements, stretching/mobility recommendations, which depending on your availability and desire will add 1-2 hours of total training volume per week.
This plan provides guidance on which workouts would ideally be performed on event specific terrain.
This plan is periodized. It focuses on workouts that are least specific to event day intensity first. As the plan progresses, primary workout intensities will become closer to event day intensities.
This plan includes: short intervals, long intervals, tempo runs, and long runs.
This plan uses time and intensity as the metric to track workout duration and difficulty.
This plan includes detailed workout descriptions with multiple guides for determining workout intensity.
This plan encourages using rate of perceived exertion (guide included) as a guide. It includes heart rate, and descriptive cues as well.
Sample Week From Level I Plan
This graphic illustrates the format and structure of the training plans (sample week from 100 Mile: Level I 16-Weeks).
