RUN BOOST RPE \ EFFORT INTERMEDIATE 5-10K 12 WEEKS

Average Weekly Training Hours 03:15
Training Load By Week
Average Weekly Training Hours 03:15
Training Load By Week

Sport: Run Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: 5-10K

Suitable for: Intermediate using effort [no run or heart rate devices]

Suitable for an athlete coming off a period of regular running, or the racstronger new runner 5k programme and who wants to continue improving based on 'feel' Your goal may be a personal best, getting generally faster over 5K or stepping up to a longer 10k race and you want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on effort or feel, clearly explained to you, it's easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

What you get:

• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Full access to London Run School technique training library on YouTube
• Background run activation and secrets of the Brownlee run protocols
• Full PDF photo technique how-to guides on Plyo, conditioning, stretches and warm ups
• ALL sessions based on YOUR fitness
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

This run programme is guaranteed to get you fitter and faster and gets you used to an easy way of running less, but with structure, to improve all around ability. The programme includes some manageable but challenging hill sessions and weekend longer distance runs that constantly challenge the energy systems. If you are looking for a plan to bring you PBs or to get you up to speed for a race then this is it.

Plan includes around 3-4 quality run sessions a week, with one being optional - longest run depending on fitness will be around 12K. Time is around 3-5 hours per week so can be used in conjunction with your own other activities club or personal. This assumes that any commute running or fun running is done very easy and over relatively short distances; running junk miles or sessions without a specific goal in mind will just slow your progress Complete this and you will be the fastest and fittest you've been in a long while, maybe forever thus far!

Do the work, no more no less, and we're pretty sure you'll be setting your best ever run times at the end. You'll need to be committed to getting better but many have completed the programme with great results. Once you're over the first 2/3 weeks you'll go from strength to strength!

Racestronger Ethos:

All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide.

Sample Day 3
0:00:30
Metrics

Please take resting HR upon waking. Do this regularly and get into habit. Establish your usual or benchmark level. A pulse rate 6-10 beats above norm for you can indicate over training or fatigue. In which case back off sessions for the day, or miss them out and take a rest day, or an easy swim day, or conditioning only. Send me a note to flag it

Sample Day 4
0:27:00
39TSS
Hill Repeat P1 RPE

Find a 7-14% hill
8–16 x 45-second repeats up, recover on the way down, intensity given in blue chart detail above

Sample Day 5
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 6
1:00:00
61.7TSS
Fartlek RPE

Easy Run 20 mins then do the following

„ - 15 seconds hard/15 seconds easy x 2 (1 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 90 seconds hard/90 seconds easy x 2 (6 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
„- 15 seconds hard/15 seconds easy x 2 (1 min)

Finish 20 mins easy

Sample Day 8
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 9
0:50:00
5.28mi
75TSS
Road RPE Speed Work 1

Warm up thoroughly using dynamic movements then
5 x 1k repeats (400m jog/walk rest interval), 1, 3 and 5 at 1k race pace, 2 and 4 at mile 1500m/1600m race pace

Sample Day 10
0:00:30
Metrics

Please take resting HR upon waking. Do this regularly and get into habit. Establish your usual or benchmark level. A pulse rate 6-10 beats above norm for you can indicate over training or fatigue. In which case back off sessions for the day, or miss them out and take a rest day, or an easy swim day, or conditioning only.

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

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