Achieve your best ever race-fitness from 5-7 workouts per week!
"After 5 weeks using your program I'm already reaping huge gains. I'm running 5k's in just over 20 mins which is faster now at 40 yrs old than when I was in my mid 20's!" - Daniel Dragic, Feb 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018
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This plan is designed to get you in peak shape for your target "A" 10K Race, you can also include other events. There's a fitness test in the 1st and every 8th week enabling you to train at the correct intensity and track your progress. The workouts are measured in duration so you spend the right amount of time on your feet to avoid under/over training. Each week has 5 or 6 workouts, a strength session and a day off. Every 4th week is easier to aid recovery and adaptation. To be successful with this plan you should already be running 5 or 6 times p/wk and able to run 45 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
These short intervals at your top end pace will boost your ability to utilise oxygen, making you a more efficient runner.
5 mins in Z2.
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
7 x (2 mins at low Z5 + 60 sec recoveries in Z1).
5 mins in Z1 to Z2.
All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.All in low to mid Z2.
Easy or steady run all in Z2. You should be able to chat at this pace.