5k Top End Tune-up

Author

Brady Irwin - Science of Speed

All plans by this Coach

Length

4 Weeks

Typical Week

5 Run

Longest Workout

3.1 miles

Plan Specs

running 5km intermediate advanced

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Are you preparing for a Cross Country 5k? Do you want to sharpen your top end a bit more so that on race day you feel that you are at 100%? Then this is the plan for you!

This 4 week plan is designed to hit your high end intensity getting you ready for the high intensity effort you are going to put forth.

This plan is best suited for the athlete that is capable of running a 25 minute or faster 5k.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:36

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Back to Plan Details

Sample Day 1

0:47:30
45.5TSS
Fartlek Run 3 @ 5x1min

Sample Day 2

0:45:00
53.5TSS
Endurance Run 45min

Sample Day 4

0:40:00
42.7TSS
Fartlek Run 5x2min (2min RBI)

Sample Day 5

1:00:00
73.9TSS
Endurance Run 1.0hr

Sample Day 6

1:00:00
73.9TSS
Endurance Run 1.0hr

Sample Day 8

0:47:30
45.5TSS
Fartlek Run 3 @ 5x1min

Sample Day 9

0:45:00
53.5TSS
Endurance Run 45min

5k Top End Tune-up

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