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GO Speed Up My 5k

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GO Speed Up My 5k

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach
4.75 (4)

Length

4 Weeks

Includes 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

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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
Run
03:28:00 01:10:00
Strength
00:55:00 00:35:00
Bike
00:22:00 00:30:00
Walk
00:20:00 00:20:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tammy Slauenwhite | Holistic Endurance & Strength Coach

GO FIT LIFE

I am a holistic endurance sports coach, helping people train better so they can enjoy their sport for life. 24 years experience, several awards, national recognition. All training plans include structured workouts and email support. They are simple, easy to follow, and enjoyable. I also offer strength and weight loss plans. If you are UNSATISFIED with your plan for whatever reason, PLEASE CONTACT ME so I can make it better. Your happiness is important! Email: tammy@gofitlife.ca


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  • 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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