STARS AND STRIPES 5K INTERMEDIATE TRAINING PLAN
Weeks Till Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12 Weeks (4/15 - 4/21) Rest Group Run Walk 1 Mile XT* 1.5 Miles 30 Min Walk
11 Weeks (4/22 - 4/28) Rest Group Run Easy 3 4 Miles XT* 5 Miles 30 Min Walk
10 Weeks (4/29 - 5/5) Rest Group Run Easy 3 4 Miles XT* 5 Miles 35 Min Walk
9 Weeks (5/6 - 5/12) Rest Group Run Easy 3 4 Miles XT* 6 Miles 40 Min Walk
8 Weeks (5/13 - 5/19) Rest Group Run Easy 3 4 Miles XT* 6 Miles 40 Min Walk
7 Weeks (5/20 - 5/26) Rest Group Run Easy 3 Zoom Through The Zoo 4 Miler XT* 4 Miles 45 Min Walk
6 Weeks (5/27 - 6/2) Rest Group Run Easy 3 4 Miles XT* Harbortown 3 Mile 45 Min Walk
5 Weeks (6/3 - 6/9) Rest Group Run Easy 3 4 Miles XT* Orion 5K 45 Min Walk
4 Weeks (6/10 - 6/16) Rest Group Run Easy 3 4 Miles XT* 6 Miles 60 Min Walk
3 Weeks (6/17 - 6/23) Rest Group Run Easy 3 4 Miles XT* 6 Miles 60 Min Walk
2 Weeks (6/24 - 6/30) Rest Group Run Easy 3 4 Miles XT* 5 Miles 45 Min Walk
RACE WEEK Rest 2 Miles Stars & Stripes 5K 2 Miles Rest 4 Miles 60 Min Walk

Rest days mean rest and recover.

Fridays XT (cross-training) day can be changed to a rest day if needed. What is "cross-training?" Any low-impact activity, including weight training, swimming, cycling, or walking.

Getting to the weekly long run healthy is most important. Try to find a park or trail for some of your miles. Every mile you can run off the pavement saves some wear and tear on joint and muscles.

Midweek Easy Runs - Must be EASY. Conversational pace. Easy Runs burn calories & build mileage but should not put any cardio stress on the body.

Racing: A local 5k can be beneficial. It will help build some speed and offer a training yardstick to track improvement.

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