5 km Schedule: 30 - 40 miles per week
5 km Schedule: 30 - 40 miles per week
Author
Dan Holmes
Length
13 Weeks
Plan Description
This is a 13 week plan suitable for athletes of an intermediate to advanced level. They should have completed the 10 week base building plan prior, so that their body is capable of performing the faster sessions included in this plan.
The sessions include:
General Aerobic
Endurance
Lactate Threshold
Speed and
Hill workouts
The plan includes a taper week and post race week.
It also encourages strength training on some of the days not running,
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
34mi | 12mi |
|
Day Off
x2
|
02:00:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
34mi | 12mi | |
|
|
02:00:00 | 01:00:00 |
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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$106.24 USD for the first year, billed yearly.