5km Intermediate with Coach

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

If you want to improve your times in 5km races and look for coaching along the way. This is the plan for you. Includes. Strength Routines. The program includes • Duration 6 weeks • 5 to 6 hours training per week • 1 session per day • Longest workout 1hr on weekend • Longest workout 50minutes from monday to friday • Instant online access to your program • Weekly structured planning • Detailed specific sessions • Link videos explaining the exercises • Weekly tip video • Triathlon Check List USD$6.00 Per week

Sample Day 1
0:30:00
Easy Run

Warm Up
MP

Main Set
Run 30min Z1-Z2

Cool Down
SR

Sample Day 2
0:40:00
Strength 1 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 15 r10"

Abs
Knee/Hip Raise On Parallel Bars
- Front
- Rotate Right
- Rotate Left
- Front

Calves
Standing Calf Raises
- Parallel Feet
- Tips Together Separate Heels
- Tips Separate - Heels Together

Lower Back
Hyperextensions (Back Extensions)

Abductors
Thigh Abductor

Adductor
Thigh Adductor

Quadriceps
Leg Extensions

Hamstrings
Lying Hamstrings Curl

Abs
Janda Sit-Up
- Front
- Right
- Left

Shoulders
Alternating deltoid Raise

Biceps
Dumbbell Bicep Curl

Triceps
Bench Dips

Chest
Bosu Ball Push-Up

Abs
Crunch
- Hands Overhead
- Oblique Crunches - On the floor Right
- Oblique Crunches - On the floor Left
- Lower Back Curl

Cool Down
SR

Sample Day 3
0:40:00
Run 40min

Warm Up
MP
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR

Sample Day 4
0:40:00
Strength 2 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set 3 x 15 r10"

Abs
Suspended Fallout

Calves
Calf Press On The Leg Press Machine

Lower Back
Superman

Abductors
Monster Walk

Adductor
Side Leg Raises

Quadriceps
90-Degree Jump Squat Twist

Hamstrings
Ball Leg Curl

Abs
Ab Roller

Shoulders
Suspended Back Fly

Biceps
Suspended Curl

Triceps
Suspended Triceps Press

Chest
Suspended Push Up

Abs Crunch With Medicine Ball
- Hands Overhead Front
- Oblique Crunches Right Side
- Oblique Crunches Left Side
- Lower Back Curl

Cool Down
SR

Sample Day 5
0:40:00
Run 40min

Warm Up
MP
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR

Sample Day 7
0:50:00
Run 50min

Warm Up
MP
Jog 10min Z1-Z2

Main Set
Run 35min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR

Sample Day 8
0:30:00
Easy Run

Warm Up
MP

Main Set
Run 30min Z1-Z2

Cool Down
SR

Victor Hugo Moreno Contreras
|
Minimuri, Corre Natural, Corre Minimalista

We help you achieve your Trail / Triathlon goals and objectives taking care of Your Job, Your Family, and Your Finances

With over 15 years coaching experience and more than 20 years racing

Some times it is hard to deal with all the aspects of life. Our training plans are designed in a way you can put everything in balance

If you are looking for a personalized program that adapts all your needs just send me a message

It will be a pleasure to work together

Dare to break your mental barriers!