6 Weeks 5km

Author

Hans Lammers

All plans by this Coach

Length

6 Weeks

Typical Week

4 Day Off, 3 Run

Longest Workout

7.46 miles

Plan Specs

running 5km intermediate advanced masters time goal pace based

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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.

Do you want to translate your hard-earned triathlon fitness into some running personal bests? Then try this simple six-week plan that focuses on three key workouts per week.
This plan assumes you have been running 3-5 hours a week, are injury-free and recovered fully from your 'A' race. You can and should do the other three (Swim, Bike, Core) disciplines, but keep your quality work around running.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:42

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package BASIC: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,95/ month)

Package PREMIUM: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,95 / month)

Back to Plan Details

Sample Day 1

4.72mi
Run_M1_Short Intervals

Warmup for about 2km in the 1zone including drills and 3x 80m accels. 
Then on a mostly flat course, complete 6 400m work intervals. Build to the 4 and 5a zones on each workinterval. Recover for 200m in the 1zone after each. Maintain a proud posture and quick cadence. 
Cooldown for the remainder of the hour in the 1zone.

Sample Day 4

0:40:00
44.5TSS
Run_S2 Pick ups

Within an endurance run, insert several 8x 30" accelerations to the 5c zone. Heartrate is not a good indicator for these. Maintain a 'proud' posture and quick cadence. Recover for several minutes between these pick ups.

Sample Day 6

5.59mi
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarily in zone 1 and 2. Pretty form and quick cadence.

Sample Day 8

0:50:00
63.3TSS
Run_M2_Cruise Intervals

Warmup for about 10 minutes in the 1zone first. Then on a mostly flat course, complete 2 work interval that are 12 minutes duration. Build to the 4zone on each workinterval.Recover for 3 minutes in the 1zone after each. Maintain a proud posture and quick cadence. Cooldown for another 2km in the 1zone.

Sample Day 11

5.47mi
Run_M6_Long Intervals

Warmup for about 2km in the 1zone including drills and 3x 80m accels. 
Then on a mostly flat course, complete 2 1600m work intervals. Build to the 4 and 5a zones on each workinterval. Recover for 800m in the 1zone after each. Maintain a proud posture and quick cadence. 
Cooldown for tabout 2km in the 1zone.

Sample Day 13

7.46mi
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarily in zone 1 and 2. Pretty form and quick cadence.

Sample Day 15

5.47mi
Run_M1_Short Intervals

Warmup for about 2km in the 1zone including drills and 3x 80m accels. 
Then on a mostly flat course, complete 6 400m work intervals. Build to the 4 and 5a zones on each workinterval. Recover for 200m in the 1zone after each. Maintain a proud posture and quick cadence. 
Cooldown for the remainder of the hour in the 1zone.

6 Weeks 5km

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