5k - Sub 25 minutes - 6 weeks

Average Weekly Training Hours 04:31
Training Load By Week
Average Weekly Training Hours 04:31
Training Load By Week

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring every year approximately 20 athletes to the 5k finish within the planned time. This plan is ideal for intermediate and advanced runners who wants to achieve a time goal of 24:59 for a 5k race and have 4:00 - 6:00 hours of training time each week. Please note that some additional stretching and massage is also integrated in the plan. Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com. Visit our website for more information about us.

Sample Day 1
0:30:00
Blackroll & Strechting

Use this time to loosen your muscles or perform some stretching.

Sample Day 2
1:00:00
6.21mi
62.3TSS
Intervall Session/Speed Work 6x400m

Start with a short warm up at a pace of 6:30 - 6:45min/km and 69-83% of your FTHR, followed by 6 intervals of 400m at a pace of 4:45 - 4:50 min/km and at 100-110% FTHR with 200m rest in between. Rest means easy jog. After that run home and warm down at a pace of 6:30 - 6:45min/km and 69%-83% of your FTHR.

Sample Day 3
1:00:00
5.59mi
62.3TSS
Endurance run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 5
1:10:00
7.46mi
93.7TSS
Tempo Run

First 3k warm up at 69%-83% of your FTHR and a pace of 6:30 - 6:45 min/km. Followed by 7k at a pace of 5:25min/km and a FTHR from 80%-90%. Easy jog for the last 2k at pace slower than 5630min/km.

Sample Day 7
1:30:00
8.7mi
82.3TSS
Long run

The long run is one of the most important runs during your preparation for the goal race. It helps you building a form that allows you to maintain a good position while running. So perform this run at an even pace of 6:30 min/km and 69%-75% of your FTHR. Please remember that long runs are a good possibility to train drinking during a run, as you may will need to do this on race day.

Sample Day 8
0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 9
1:00:00
6.34mi
67.4TSS
Intervall Session/Speed Work 4x600m

Start with a short warm up at a pace of 6:30 - 6:45min/km and 69-83% of your FTHR, followed by 4 intervals of 600m at a pace of 4:45 - 4:50 min/km and at 100-110% FTHR with 200m rest in between. Rest means easy jog. After that run home and warm down at a pace of 6:30 - 6:45min/km and 69%-83% of your FTHR.

Christian Decker
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triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris