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Advanced 5,000m Training Plan. 16 weeks. (4-6.5 hrs/wk).

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Advanced 5,000m Training Plan. 16 weeks. (4-6.5 hrs/wk).

Author

Professional Running Coach Justin Roeder

All plans by this Coach

Length

16 Weeks

Plan Description

Gear up for victory with our comprehensive 16-week training plan, meticulously crafted for athletes aiming to dominate their next 5,000m track, road, or cross country race. This program is not for the faint-hearted – it's designed to enhance your running threshold and aerobic capacity, enabling you to sustain an aggressive pace for the entire 3.1 miles. But that's not all – a strategically placed tune-up "B" race four weeks before your main "A" 5,000m event ensures you're finely tuned for success.

Program Highlights:

Threshold and Aerobic Capacity Focus: Elevate your running game with a blend of workouts targeting your threshold and aerobic capacity, crucial for a sustained aggressive pace.
Tune-Up "B" Race: Experience the thrill and practice of a tune-up race four weeks before your target 5,000m event, fine-tuning your race strategy and sharpening your competitive edge.
Customizable Volume: While the plan suggests weekly volumes, it's adaptable to your fitness level, allowing you to tailor it to your unique needs and goals.
Strategic Rest Days: Follow a 6-day on, 1-day rest model, featuring two recovery days with drills, two key workout days, and two longer endurance days.
Training Structure:

Foundation (Weeks 1-4): Lay the groundwork with essential workouts, setting the stage for the intensity to follow.
Threshold Building (Weeks 5-8): Shift the focus to threshold runs, building your capacity to handle an aggressive 5,000m pace.
Tune-Up Race Preparation (Weeks 9-12): Fine-tune your race strategy and fitness with a tune-up "B" race, preparing you for the ultimate challenge.
Peak Performance (Weeks 13-16): Enter the peak phase, optimizing your readiness for the "A" race with intensified training and sharpened focus.
Who Is This Plan For?

Competitive Athletes: If you're gearing up to compete in a 5,000m race, this plan is your ticket to a podium finish.
Race-Specific Training: Tailored specifically for a 5,000m "A" race, this plan ensures your preparation is honed for the demands of the event.
Speed Seekers: Ideal for athletes seeking to inject more speed into their performance before a half marathon or marathon.
Take the Leap – Conquer the 5,000m:

Whether you're a seasoned racer or on the brink of your first competitive 5,000m, this 16-week plan is your path to excellence. Train strategically, compete fiercely, and stand atop the podium on race day. Don't just run – race with purpose.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:03:00 01:25:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
05:03:00 01:25:00
Day Off
—— ——

Training Load By Week


Former Professional Triathlete & IRONMAN Certified Coach Justin Roeder

Roeder Multisport.com: Running and Triathlon Coaching

Justin offers expert coaching for runners and triathletes of all levels, from beginners to elite performers. He provides 1-on-1 coaching, creating custom training plans that take into account an individual's athletic history, injuries, work demands, and family responsibilities.

With certifications from USA Triathlon, IRONMAN, & TrainingPeaks, Justin is proficient at guiding athletes in swimming, biking, & running.


  • 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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