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Run maintenance plan (5 runs a week)

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Run maintenance plan (5 runs a week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Pigott

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is an 8 week running plan with an emphasis on drills and skills. This plan is designed as a maintenance plan to follow in-between key training blocks. The long runs start at 60mins and build to 90-100minutes, but adjust as you require. The mid week runs are generally below 60minutes in duration, again to keep you active but not over stressing you. There are runs set for 5 days a week, although if you have been used to running 6 or 7 days a week then repeat some of the easy runs and continue practicing some of the drills and skills to improve your running form. There are two 5k time trials / bench marks, and one 10k time trial for you to monitor your fitness and training zones.

Most of the runs are based on time (apart from the 5k and 10k benchmark tests) and use your threshold pace or heart-rate to guide your intensity. Therefore ensure your zones are set correctly in TrainingPeaks.

You can then repeat this cycle until ready to begin a more focussed race build up.


Qries

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:55:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:55:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, a university lecturer, triathlon (BTF2) and running coach, bike fitter (IBFI 4), and certified nutrition coach (PN1). I can help you return to, or realise your potential.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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