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5km PR in 12 Weeks

Author

Sam Taylor

All plans by this Coach
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Length

12 Weeks

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Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx7
5:22 hrs 1:30 hrs
Strengthx4
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
5:22 hrs 1:30 hrs
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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.