Coach Carrie's 5K Intermediate Plan - 8 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
Who's ready to get after it with me- I need you to commit to 4-5 days a week plus a cross training day if you want it but I promise to give you the flexibility you need to make sure you can just get through....Life, as well. I want this to be fun and not stressful. SO lets do this and conquer the next 8 weeks! We got this 5K!
Rest Day
Rest Day
Other - Notes
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!
Pacing Key
Easy-true warm up mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke!
Here We GO!
Nice and Easy 20 Minutes of movement at easy to conversational pace.
20:00 min
Rest Day
Rest Day
On and Off
7 Min WU(Warm Up) at Easy Pace, 10 Minutes of 1 Min On(Short Answer), 1 Min Off(Conversational Pace), 7 Min CD(Cool Down) at Easy Pace. On=Short Answer Pace Off=Conversational Pace
24:00 min
20 Minutes Easy
Recovery run after your workout yesterday. You are having a great start to this program!
20:00 min
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Shake It Out
First long run. Easy/Conversational Pace.
30:00 min
3 mi
18 hrs
38 workouts
Rock ‘n’ Roll® Training Subscription
Purchase Summary
Access to All Rock ‘n’ Roll Training Plans
Training Calendar
Connected Wearables
Map Your Workouts
Your free trial will last for 14 days. After the trial period, your first payment will occur on December 25, 2023. Cancel at any time.