Thicc & Quick – 5km Intermediate

• The complete 16 week Thicc & Quick Program
• Detailed video tutorials & coaching cues
• Integrated workout log to track your progress
• 100’s of accessory workouts designed by our experts for variety & to target your weak points
• Custom workout builder to create your own plans
• Personalized coaching from our expert coaches
• Private Community to interact with other users & coaches

Thicc & Quick features several levels depending on your goals and target distances

5km

First timers – Zero running experience

Beginners – Can run 5 miles without stopping (slow pace is fine)

Intermediate – Can run 5km in less than 30 minutes, and easily run for 45-60 minutes without stopping

Advanced – Can run 5km in less than 25 minutes and have some experience running at least 20 miles per week

Half Marathon

Beginners – Can run non stop for 1 hour

Intermediate – Can run a half-marathon without walking

Advanced – Run a half marathon in under 1:50

Full Marathon

Beginners – Can run a half marathon without walking

Intermediate – Can run a half marathon in under 2 hours and have past experience with the marathon distance

Advanced – Can run a half marathon in under 1:45 and a full marathon in under 4 hours

By completing Thicc & Quick program, you can expect to:

• Increase your cardiovascular endurance and aerobic power across 5km-10km distances
• Build core strength & stability
• Increase your strength, muscle mass and total body resilience across a wide range of movements
• Improve coordination and explosive power through targeted plyometric drills

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This is designed as a 6-day program, that includes 1 Run & 1 Lift per day and 2 additional run-only days – but you can follow it to suit your own schedule. Need help planning your workouts? Just ask the coaches in the community for personalized advice

Suggested Split

Day 1 – Lower Body 1 & Hills

Day 2 – Upper Body & Moderate Tempo Run

Day 3 – Run

Day 4 – Upper Body & Zone 2 Cross Training

Day 5 – Lower Body & Long Run

Day 6 – Run

Yes! You can post as many videos into our Technique Check forum for personalized feedback from our expert coaches

The run workouts will range from 15-40 minutes. Lifting workouts range from 50-75 minutes

Yes! You’ll have exclusive access to other bodybuilding, mobility & cardio programs as a bonus with your program. You can add them to your plan and run them at the same time.

This is a great way to reach your goals, set new ones and keep your training fun and meaningful for life.

Want to create your own program? No problem. Just use our custom workout builder to upload it to your library and you can track everything in one place.

If you have any workout related questions, use our community forums. For any support related enquiries, email us at support@ganbarumethod.com