Project 20 - Sub 20 Minute 5k 10wk Plan (Stryd Power)
Project 20 - Sub 20 Minute 5k 10wk Plan (Stryd Power)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Training for excellence, with excellent training.
When you cross the finish line in 19:59 or faster, you will have accomplished something very special.
Designed for Intermediate runners who are looking to run 5km faster than 20min. This proigramme is for runners who can already run 5km in 20:42 or faster. The primary goal of this training plan is to prepare you to run 5km UNDER 20 minutes.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing in running & triathlon events and my success coaching hundreds of runners and triathletes.
The duration of this training plan is 10 weeks long, this plan progresses through phases to build you to your peak performance. Each week contains three to four run sessions, two strength sessions and a stretching session. You will build up to 90 minutes of running in a single session. It is essential to use power as the key metric for this training plan, whether you use Stryd or native Garmin or Apple power.
Prior to using this plan, you should be able to run for 60 minutes and 5km under 20:42.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz
Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
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
Tuesday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:24:00 | 01:30:00 |
|
Strength
x2
|
—— | —— |
|
Other
x1
|
00:30:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:24:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
00:30:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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