5km sub 22 min - 6 days a week (structured workouts - PACE)
5km sub 22 min - 6 days a week (structured workouts - PACE)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan is for an intermediate athlete who have completed a number of 5 km races and is looking to improve on their performances and aim for a sub 22 minute for the 5km
The plan is time based in easy to understand language, with structured PACE workouts that you can sync to your Garmin watch.
Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the Joe Friel (7) for calculating the relevant zones. Refer to notes on day 1 of the plan
Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.
After the 9 weeks you will have a good overall increased fitness and speed to race your next 5km.
The plan starts on a Monday and is 6 days a week with the long run on the Sunday.
Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
How it Works
Load Your Plan
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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
Friday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
03:41:00 | 01:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:41:00 | 01:10:00 |
Training Load By Week
- 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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