5k run improvement plan

Training Load By Week
Training Load By Week
Sample Day 1
3.11mi
parkrun 5k

Complete a parkrun to give a starting point for your pacing

Sample Day 3
6.15mi
Week 1 Run #1

Intervals high intensity session

Sample Day 6
4.35mi
Week 1 workout #2

Tempo session

Sample Day 9
4.97mi
Week 1 workout #3

Steady pace long run

Sample Day 10
6.21mi
Week2 workout #1

Speed intervals

Sample Day 13
4.97mi
Week 2 workout #2

After a good 2k warm up with dynamic stretches, settle into 4.5k at an uncomfortable pace RPE 7-8, before the last 1.5k cooldown and static stretches

Sample Day 16
6.21mi
Week 2 workout #3

Steady pace long run

Alison Smith
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Sunshine Multisport coaching

If you are a beginner wanting to be guided through your first few triathlons I would love to share your journey. I can create your own bespoke online training plans, give you specific strength training workouts to complete, and generally hold your hand through the entire process!
Whilst our relationship will be virtual, we will facetime regularly so that I can check your progress, and provide as much support as possible. Its never too later to start, so what are you waiting for?