Six Week Speed Training (Power Based, Beginner, Intermediate, 6 week 5K 10K) Reusable

Average Weekly Training Hours 04:01
Training Load By Week
Average Weekly Training Hours 04:01
Training Load By Week

Get Faster by using Power for that 5k or 10k!

This six week workout plan is designed to increase speed, and endurance so athletes can improve their mile time. Athletes training for a faster mile, a faster 5k or 10k would benefit from this plan. This plan assumes that the athlete can already run a 5k, but wants to get faster.

Included are interval workouts to improve speed and power focused on short distances. I have included recovery and endurance sessions to aid in muscle recovery and ability to endure longer workouts.

Since this training plan is power based, you should have a run power meter, like the ones made by Garmin or Stryd.

Email me at steve@warpspeedcoaching.com with any questions or comments. Check out warpspeedcoaching.com for tips and relevant blog posts.

Sample Day 2
1:07:00
59.7TSS
rFTPw Test

This is from https://runwithpower.net/tag/rftpw/

This should be on a track if possible.

This workout uses RPE (Rating of Perceived Effort), where 0 is no effort and 10 is maximal effort.

Warm up for 15 minutes, preparing for a hard effort. RPE 5

Run a 3-minute interval at very hard effort. RPE 8 or 9

Recover for 30 minutes with a 5-minute walk, 10-minute easy jog, 5-minute walk, 5-minute easy jog, and 5-minute walk.

This is the test: run a 9-minute interval at your max pace for this time effort. Don't start off too fast and tail off at the end. You want to finish strong.

Cool down 10-15 minutes with easy running.

After you have complete this test, take the average power for the 3 mins and the 9 mins, and average the two values.

For example, if you did 350 watts for the 3 mins, and 300 watts for the 9 mins, you would get a 325 watt average of the two.

After this, take 90% of that averaged value. This number is your estimated rFTPw and it should be within +/-3% of your actual value if your interval pacing was good.


To get your rFTPa or Functional Threshold Pace, take the average pace from the two hard efforts and then add 10%. You can use this Pace to setup your training zones.

This is a great guide to setting up your Zones: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

I know this is a lot to handle, let me know if you need any help... steve@warpspeedcoaching.com

Sample Day 3
0:30:00
23.4TSS
30 min Easy Run

Either do a easy run or take the day off. 0-3 miles at easy pace.

Sample Day 4
0:44:00
62.5TSS
3x5 minute Speed Workout (Run Power)

1 mile regular pace. 1 mile fast, 1 mile regular pace

Sample Day 5
0:30:00
23.4TSS
30 min Easy Run

Either do a easy run or take the day off. 0-3 miles at easy pace.

Sample Day 6
0:30:00
Unstructured Run today

Unstructured Athlete's Choice workout.

Sample Day 7
1:00:00
Cross Training

1 or 2 hours of cross training. Do something besides running and weigh training. Cycling, skiing, snowboarding, hiking, or just walking are good examples.

Sample Day 9
0:30:00
23.4TSS
30 min Easy Run

Either do a easy run or take the day off. 0-3 miles at easy pace.

Steve Clement
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Warp Speed Coaching

Coaching to help endurance athletes reach peak performance. I am a USA Cycling Level 3 certified coach, and I specialize in mountain biking, but I also coach running, trail running, road cycling, triathlon and cyclocross.

I can coach diabetic endurance athletes. As a type 1 diabetic, I know diabetics have their own individual struggles and I can help maximize results while taking into account an individual's issues using training, diet, and recovery.