Dr Will's Five Week 3000m-5000m PB Training Plan
Dr Will's Five Week 3000m-5000m PB Training Plan
Length
5 Weeks
Plan Description
Smash your PB with this awesome training plan designed by me, Dr Will O'Connor - Sports Scientist
I used this plan to run a 3000m PB of 9:18min, and I did a similar approach when I first ran under 16min for 5k.
The plan is designed around "key" lactate tolerance workouts, which are designed to have you withstand the high acidic demands associated with running short durations fast.
I've set up the training plan to have five structured days that make up the backbone of the plan. Additional runs can be completed at your description.
All workouts are structured with exportable .fit files and autosync supported by Garmin, Stryd, Zwift, Coros and more.
You can read more about this plan on my blog www.drwilloconnor.com/blog
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
02:42:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:42:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$106.24 USD for the first year, billed yearly.