Target Athlete: This plan is intended for intermediate & advanced runners looking to follow a structured 5k & 10k training block leading into a racing season. This is the perfect pre-competition program to use in the final phase of training prior to starting an outdoor track season or a series of road races. Before starting the plan you should be an experienced athlete that is used to training 2x per day and can handle a high amount of training volume.

Plan Description: 8 Runs per week with an average weekly volume of 55-60 miles per week over the course of the 6 week training block. The long run day will start at 10 miles and max out at 13 miles by the final week of the program. Over the course of these 6 weeks you will work to improve your specific endurance at both 5k & 10k goal race pace by running 2 quality interval sessions per week. The program also incorporates a small amount of sprint training each week to improve your power and running economy.

Structured Workouts: Typical training weeks in this plan consist of 2 short sprint workouts,
2 specific endurance sessions focused around your 5k & 10k goal paces and 1 long endurance run.

Intensity Type: This training plan is designed to target your specific training zones paces based on your maximum heart rate. It works best when paired with a heart rate monitor and a knowledge of your heart rate training zones. It is also helpful to use a GPS device to insure that you are working at the right effort for each training session.

Benefits: The purpose of this training plan is to develop your specific endurance in Zones 4 & 5. It can also be used as a speed boost for those looking to improve their VO2 fitness prior to running a half marathon or starting a marathon training program. It is also handy as a platform for athletes that don’t have a specific race on the calendar, but want to be fit in case a race pops up.

Extras: Each training session comes with specific notes on how to follow the program and what to look for in regard to training intensity and effort.