🔥 Updated Nov 2025: all workouts are now using THR instead of MaxHR, making the plan more accurate and personalized to the athlete and REPEATABLE. Once you complete the plan, update your zones with your new THR results from the tests. Also, the strength training workouts for core and full body use RPE so you have a better idea of how much effort to put out.

To get faster, you need to train speed and stamina without a ton of volume. Too much volume can build up fatigue and your speed will lag if you try to train it on a tired body. There are no high-volume endurance runs in this plan. It caters to speed work.

The plan is progressive, gets more challenging each week, and is geared towards the intermediate running athlete who wants to work on increasing their running speed over 5k using a simple easy-to-follow but challenging running interval method.

You will need several weeks of base running before using this plan. Participants should easily be able to run for a steady 90 minutes before starting this type of training.

❗️Do not use this plan if you have a nagging running injury as you are cleared by your doctor. This plan consists of many high intensity running intervals that are demanding on the body's structures.

The plan begins and ends with a 5k Time Trial so you can measure your progress. There is a guide on how to conduct these tests. Make sure you update your threshold zones. I use Joe Friel's method for running.

YES, email support comes with this plan and I encourage you to reach out to me if you are struggling or something doesn't make sense to you.

tammy@gofitlife.ca

Good luck,
Tammy Lee
Coaching since 1999