GO Speed Up My 5k
GO Speed Up My 5k
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
(Updated June 2023)
This is a 4-week progressive training plan 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.
Also, 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.
For each week, this plan includes two demanding run interval workouts for speed, one progressive build running session for stamina, two core training video workouts, two active recovery workouts and one full rest day.
The workouts are very similar each week except they increase in the number of intervals. This is so you can continue the practice using a simple method that become familiar and efficient. This is just one way you can train speed.
This plan will give the best results when the athlete makes speed training a priority. Do it during a time when you do not have a high volume of training overall. You definitely will need to take time to recover in between each running workout because each session will kick your butt.
On the days you need to run hard and fast, you should be rested enough to do so in order to run at optimal capacity that you are capable of doing. On all other days, you go easy peasy lemon squeezy. If you are always running in that green Z3 area, you will NOT improve on this plan. You must follow it as close as possible to get the optimal results.
It is structured using MaxHR but ideally, you want to use your personalized threshold heart rate and threshold pace to gauge your workouts. However, not all athletes have this data as it requires a proper lactate threshold test to establish.
Once you have completed this training plan, and you want to take your run speed training to the next level, try my Run for Speed 2.
If you have questions about this training plan or need support, feel free to reach out to me by email: tammy@gofitlife.ca
Coach Tammy Lee
TrainingPeaks Level 1
gofitlife.ca
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x6
|
03:28:00 | 01:10:00 |
Strength
x2
|
00:55:00 | 00:35:00 |
Bike
x1
|
00:22:00 | 00:30:00 |
Walk
x1
|
00:20:00 | 00:20:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:28:00 | 01:10:00 | |
|
00:55:00 | 00:35:00 | |
|
00:22:00 | 00:30:00 | |
|
00:20:00 | 00:20:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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