{"product_id":"hormone-aware-5k-running-plan-l3","title":"Hormone-Aware 5K Running Plan L3","description":"\u003cp class=\"p1\"\u003eWho Is This 5K Level 3 Plan For?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis is the Level 3 – 5K Training Plan, designed for runners who want to train 5 days per week with a mix of easy runs, threshold efforts, speed play, hills, and progressive long runs.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e✅\u003c\/span\u003e You are a good fit for this plan if:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eYou’ve been running consistently at least 4 times per week.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re comfortable running for 30–60 minutes at a time.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re coming from the 5K Level 2 plan or have a solid aerobic base and are ready to push your performance.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re looking to improve your 5K time with structured workouts and progressive intensity.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou want a plan that uses heart rate targets and time on feet to guide your training while minimizing injury risk.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re ready to commit to a plan that balances smart training with recovery.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e⏱\u003c\/span\u003e What to Expect:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eStarts at ~200 minutes of running in Week 1 (5 runs ranging from 30–50 minutes)\u003c\/li\u003e\n\u003cli class=\"p1\"\u003ePeaks at ~265 minutes in Week 8 (with long runs up to 75 minutes)\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eIncludes 2 built-in deload weeks (Week 4 and Week 7) to help you recover and adapt\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eIncludes a 2-week taper (Week 9–10) to reduce fatigue and get race-day ready\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eSessions are guided by effort and heart rate to help you train smarter, not harder\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003eWho Should Consider a Different Plan?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e❌\u003c\/span\u003e If you are completely new to running, check out my FREE \"From Zero Running to Consistency\" plan. If you are looking to run 3 days per week, check out Level 1 (3 days of running).\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e❌\u003c\/span\u003e If you are an advanced runner aiming for a sub-18 minute 5K, you might need a higher-volume, higher-intensity plan.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis plan is designed to challenge you and help you show up on race day feeling confident, strong, and fast\u003cspan class=\"s1\"\u003e🚀\u003c\/span\u003e\u003c\/p\u003e","brand":"Runner Karoline Olsen","offers":[{"title":"Default Title","offer_id":48859123941626,"sku":null,"price":79.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0649\/9434\/5210\/files\/Screenshot2026-05-07at4.36.16PM.png?v=1778186300","url":"https:\/\/stay-satisfied.com\/products\/hormone-aware-5k-running-plan-l3","provider":"Stay Satisfied","version":"1.0","type":"link"}