Browse More Plans

PACE 5 KM TRAINING PLAN EXPERIENCED (4 days/week training)

Author

Guido Vroemen

All plans by this Coach

Length

7 Weeks

Plan Specs

running 5km advanced pace based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

Running with Pace 5 KM for experienced runners
Run 4 days per week and the normal training volume is 30-40 km per week
On rest days it is also possible to do a recovery run for 30 min @70% of threshold pace
Training volume will be between 3 and 4 hours per week
All training sessions are described in percentages of threshold pace (FTPace)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:05 hrs 1:06 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:05 hrs 1:06 hrs
—— ——

Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Bikefitting
Sportsnutrition
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )

Sample Day 1

0:45:00
56.1TSS
Intervals

WU 15 min easy jog tempo

4 x 3 min 100-105% FTPace, P2min

CD

Sample Day 3

0:50:00
61.6TSS
Endurance with sub-threshold tempo

Endurance tempo 75-85% FTP

3 x 5 min 95-100% FTPace, P5min

Sample Day 5

1:00:00
73.3TSS
Endurance with intervals

Endurance tempo 75-80% FTPace
Intervals:
2 x (5 x 1 min 100-105% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)

Sample Day 6

0:45:00
42.2TSS
Endurance run

70-80% FTPace

Sample Day 8

0:49:00
62.7TSS
Intervals

WU 15 min easy jog tempo

6 x 3 min 95-100% FTPace, P1min

CD

Sample Day 10

1:05:00
76.2TSS
Endurance with sub-threshold tempo

Endurance tempo 75-85% FTPace

4 x 5 min 90% FTPace, P5min

Sample Day 12

1:03:00
75.3TSS
Endurance with intervals

Endurance tempo 75-80% FTPace
Intervals:
3 x (3 x 1 min 110-115% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)

$60.00 - Buy Now