5km Intermediate

Average Weekly Training Hours 01:56
Training Load By Week
Average Weekly Training Hours 01:56
Training Load By Week

We are going to work with training that varies between distance and time.
Remember that your HR is based on 220 - age. So you will be able to train within the desired zone.
Types of training:
Fartlek - You will have pace oscillation (Fast and Slow)
Interval - Generally on Z4 or Z5 with rest stopped.
Continuous / Aerobic / Long Running - Running generally in Z2 / Z3 continues and without stops.

Sample Day 1
0:32:00
22TSS
Fartlek

Sample Day 3
0:44:00
34TSS
Fartlek

Sample Day 5
0:30:00
25TSS
30' Running

Sample Day 7
0:45:00
31.7TSS
Fartlek

Sample Day 9
0:35:00
29.2TSS
35' Running

Sample Day 11
5.22mi
Interval

Sample Day 13
0:40:00
33.3TSS
40' Running