5km PR in 12 Weeks

Author

Sam Taylor

All plans by this Coach

Length

12 Weeks

Typical Week

7 Run, 4 Strength

Longest Workout

8 miles

Plan Specs

running 5km beginner intermediate advanced pace based strength

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Summary

This Program is designed to help you PR your next 5km in 12 weeks of specific training.

This plan is a 7x a week running program to excel specifically in the 5km race distance.

This program can be applied to a Triathlon Training Program for Sprint or Olympic Distance Racing.

During this program, you will have 2-3x weekly strength training, 1-2x weekly track workouts.

This program is designed to increase your Anaerobic Threshold, power output, and technique in a 12 week period before a Saturday or Sunday 5km Priority A Race Event.

Since this program uses % to Pace and includes a relatively quick ramp up period I would say this plan is more directed at Intermediate and Advanced Level Athletes.
However, as a dedicated Beginner you can use this program.

This plan is from Taylored Tri Training out of Boulder, Colorado.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:22

Sam Taylor

Taylored Tri Training

Taylored Tri Training is a Boulder-based triathlon and running coaching company.
Whether you are entering your first triathlon, or racing as a professional triathlete, Taylored Tri has the resources to help you complete or PR on any course length.
Taylored Tri focuses on a holistic approach to training which includes strength training, swim/bike/run training, and nutrition to enhance the athletes performance.

Back to Plan Details

Sample Day 1

0:30:00
Easy Base

800m Warm Up (Include some Build Ups and Mobility Drills)

10-20 minute run

5 minute Cool Down

Sample Day 2

0:25:00
1 Mile TT

800m Warm Up (Include Build Ups and Drills)

1 Mile Time Trial Test

5 minute Cool Down

Sample Day 3

0:30:00

800m Warm Up (Include Dynamic Stretching)

20 minute Run

5 minute Cool Down

Sample Day 4

0:30:00

800m Warm Up (Include Build Ups, Hurdles if possible)

20 minute Run

5 minute Cool Down

Sample Day 5

0:30:00
2.5mi
Anaerobic Threshold

800m Warm Up (include drills and Build Ups)

2 miles at Anaerobic Threshold (based on 1mi TT time add 1:15-1:30min per mile to pace)

5 minute Cool Down

Sample Day 6

0:20:00

800m Warm Up (include dynamic stretching)

10 minute run

Sample Day 7

0:20:00

800m Warm Up (Include dynamic stretching)

20 minute Run

5km PR in 12 Weeks

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