5 Weeks to a Faster 5k Training Plan (INTERMEDIATE 5week Plan -Start Any Monday) Power based

Average Weekly Training Hours 03:43
Training Load By Week
Average Weekly Training Hours 03:43
Training Load By Week

“Training for excellence, with excellent training.”

Fartlek Session5 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%). Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 5 weeks long this programme can start any Monday. Each week includes 4 runs and a stretching session. This programme is set up to use a running Power meter such as a Stryd to measure your intensity whilst running.

Prior to using this plan, you should be able to run 5km non-stop and up to 60 minutes in longer sessions.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for other Running Races (from 5k to marathon), too.

Sample Day 4
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 11
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 12
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 18
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 19
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 26
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 33
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.