5k Running Plan | Advanced L4 | Power & RPE | S&C | 9 Wk | Email access to Coach
5k Running Plan | Advanced L4 | Power & RPE | S&C | 9 Wk | Email access to Coach
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
Your 5k running plan for Advanced Athletes and written by an 8020 certified endurance coach
Welcome to your training plan!
This plan has been designed for expereienced runners who are prepared to train twice a day some days in pursuit of improved 5k performance.
This plan uses the latest polarised training techniques and includes strength and mobility sessions to help you avoid injuries.
You plan includes:
- Structured Running sessions with Power and Heart Rate
- Sessions can be used with STRYD, Garmin, Polar, Coros etc
- Strength, mobility, stability and flexibility workouts to help avoid injuries
- Cross training options such as cycling
- Email access to your coach
Before you start this plan build your training to the point where you are running at least three times a week including some short efforts at moderate and high intensities and some easy runs of at least 7 miles / 10k and are doing aerobic exercise seven times per week.
The training load starts at 5 hours and 40 minutes in a week 1 and peaks at 8 hours and 30 minutes in week 7.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching please get in touch.
Karen is an 8020 Endurance and IRONMAN® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and 5k running event!
Read what other Athletes a saying about my plans
How it Works
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x9
|
06:57:00 | 01:30:00 |
|
strength
x3
|
00:52:00 | 00:30:00 |
|
Other
x1
|
00:16:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:57:00 | 01:30:00 | |
|
|
00:52:00 | 00:30:00 | |
|
|
00:16:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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