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Training Plan

Pursuit of Progress 5K (4 Week)

• 29 sessions scheduled so far

• 0 videos & files

• 35 athletes already joined

Plan Owner

Sam Tooley

1 teams • 28 followers • 2 following


This is the FREE 5K program for the Pursuit of Progress 3.0

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7 Day preview

  • Sun 06/21 • RACE DAY :: 5K

    Let's roll! Hit a good warm up, some strides, and let's rip. Do a cool down after as well.

  • Sat 06/20 • Pre Race Shake Out + Strides


    Do what you need to do to feel ready to rock. Recommended 20min Jog + 4x Strides.

  • Fri 06/19 • Off Day / Rest


  • Thu 06/18 • Mid Week Moderate + 4x Strides

    2.0 mi-8.0 mi

    Focus on keeping this steady and finishing with our strides. Steady means between a jog and a tempo, as close as you'll get to me saying - just go out and run. Beginner :: 2-3mi Intermediate :: 4-5mi Advanced :: 6-8mi

  • Wed 06/17 • Active Recovery

    Foam roll, stretch, EPSOM salt bath, you name it - do what you need to do, to be ready for the rest of the week !

  • Tue 06/16 • Strength Intervals

    These are to be run at GOAL 5K pace. This will be your hardest session of the week. 10min Warm Up & Cool Down Beginner :: 6x 300m @ 5K Goal Pace, 500m Recovery Jog Intermediate :: 8x 300m @ 5K Goal Pace, 500m Recovery Jog Advanced :: 10x 300m @ 5K Goal Pace, 500m Recovery Jog

  • Mon 06/15 • Recovery Run + 4x Strides


    Keep it EASY, super easy. Finish with strides. Strides are 80 to 100m controlled sprints at the end of the run focusing on turn over. These are not meant to tire you out but to have you feeling even BETTER the next day. Walk back rest. Regroup. And hit. Beginner = 15min Jog Intermediate = 20min Jog Advanced = 30min Jog