Overview

This is a structured 5km intermediate program designed for runners who already have a base and want to improve speed, pacing control and race execution.

The training system combines time-based sessions and % pace, allowing each workout to be individualized while maintaining the correct training stimulus.

How It Works

Before starting the program, you need to establish your reference pace:

Perform a 12-minute maximal effort test (flat course)
Use your average pace to define your training zones
Set your zones in TrainingPeaks:
Settings → Zones → Speed/Pace → Threshold Pace → Save

This ensures all sessions are aligned with your current fitness level.

Training Structure

The program includes a progressive combination of:

Endurance sessions → support aerobic capacity and recovery
Threshold sessions → improve sustainable pace
Interval sessions → develop speed and VO₂ response
Fartlek sessions → enhance pacing control and adaptability

Optional strength training sessions are included to support performance and reduce injury risk.

Execution Guidelines

Follow your % pace as the primary reference
Heart rate can be monitored as a secondary metric
Focus on control, consistency and execution
Avoid starting sessions too fast — pacing accuracy is key

Final Note

This is not a generic training plan.
It is a structured system designed to help you run faster, with more control and consistency.