🔥 Updated April 2024: new strength training workouts for core and full body as well as more variety in the run training routines but not so much to make it complicated. The idea is to train speed and stamina without a ton of volume. The strength is designed to support the muscles used in running as well as training stabilizers for joints and the spine. Stronger body = generate more power!

This is a 4-week progressive training plan geared towards the intermediate running athlete who wants to work on increasing their running speed over 5k using a simple easy-to-follow but challenging running interval method.

You will need several weeks of base running before using this plan. Participants should easily be able to run for a steady 90 minutes before starting this type of training.

❗️Do not use this plan if you have a nagging running injury as you are cleared by your doctor. This plan consists of many high intensity running intervals that are demanding on the body's structures.

The plan begins and ends with a 5k Time Trial so you can measure your progress. There is a guide on how to conduct these tests.

For each week, this plan includes three demanding run interval workouts for speed, two strength, and one rest day.

The three running workouts are different but repeat each week with slight changes to make them interesting. This allows you to learn the routine and how to adapt it to increase demand on the body without making complicated routines. You can focus more on performance and less on what you have to do next.

This plan will give the best results when the athlete makes speed training a priority. Do it during a time when you do not have a high volume of training overall. You definitely will need to take time to recover in between each running workout because each session will kick your butt.

On the days you need to run hard and fast, you should be rested enough to do so in order to run at optimal capacity that you are capable of doing. On all other days, you go easy peasy lemon squeezy. If you are always running in that green Z3 area, you will NOT improve on this plan. You must follow it as close as possible to get the optimal results. It is a polarized training plan, meaning you are either running really fast or you are running as slow as a snail. If you don't like this type of training, don't invest in this plan.

It is structured using MaxHR but ideally, you want to use your personalized threshold heart rate and threshold pace to gauge your workouts. However, not all athletes have this data as it requires a proper lactate threshold test to establish. If you do have this information, on a premium plan you can change your metrics for the plan.

YES, emails support comes with this plan and I encourage you to reach out to me if you are struggling or something doesn't make sense to you.

tammy@gofitlife.ca

If you want to discuss this plan in greater detail, holla at me. 😃

Coach Tammy Lee
since 1999 and still going strong
TrainingPeaks Level 1
gofitlife.ca