4 Week Running Speed Boost (Reusable and start any week)

Average Weekly Training Hours 02:31
Training Load By Week
Average Weekly Training Hours 02:31
Training Load By Week

“Training for excellence, with excellent training.”

Fartlek Workout4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.

Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. 

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime (the first workout will be on the Saturday but the programme will be loaded to start the Monday prior to this workout). Each week includes 3 runs and a stretching session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to run 5km non-stop and up to 60 minutes in longer sessions.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for other Running Races (from 5k to marathon), too.

Sample Day 9
0:47:30
76.5TSS
Run - Mixed Intervals 0:45, 1:30, 3:00, 4:00, 3:00, 1:30 (Pace)

10min WU Level II;
0:45sec Level V, 0:45sec Level II RI;
1:30min Level V, 1:30min Level II RI;
3:00min Level V, 3:00min Level II RI;
4:00min Level V, 4:00min Level II RI;
3:00min Level V, 3:00min Level II RI;
1:30min Level V, 1:30min Level II RI;
10min CD Level II;
10min Stretching

Sample Day 11
0:50:00
80.3TSS
Run - Threshold Intervals 5x 5min, 1min RI

10min WU Level II; 5x 5min Threshold Level IV, 1min RI Level II; 10min CD Level II; 10min Stretching

Sample Day 16
1:02:00
103.7TSS
Run - VO2 Max 28x 45sec (Pace)

10min Level II WU;
28x 45sec Level V, 45sec Level II RI;
10min Level II CD;
10min Stretching

Sample Day 18
1:00:00
96.8TSS
Run - Threshold 15/10/5

10min Warm Up Level II;
15min Level IV, 3min RI Level II;
10min Level IV, 2min RI Level II;
5min Level IV;
10min Cool Down Level II;
10min Stretching

Sample Day 23
1:02:00
99.1TSS
Run - 14x 1:30 VO2 Max Intervals (Pace)

10min Level II WU;
12x 1:30min Level V, 1:30min Level II RI;
10min Level II CD;
10min Stretching

Sample Day 25
1:02:00
98TSS
Run - Threshold Intervals 6x 6min (Pace)

10min Warm Up Level II; 6x 6min Level IV, 1min Level II RI; 10min Cool Down Level II; 10min Stretching

Sample Day 32
1:02:00
103.1TSS
Run - Threshold Intervals 3x 12min

10min WU Level II;
3x 12min Level IV, 2min Level II RI;
10min CD Level I-II;
10min Stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.