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.
Over 20 years involved in Triathlon and Running the concept about Training is basically PROCESS and PATIENT.
As a Bachelor in Sports and running many races around the world I have get a lot experience from others and myself. How much I'm studying more I'm learning about endurance sports (Triathlon and Running).
There are a lot ways to achieve your goals in Endurance Sports. The best coach will adjust the best way for you.
Let me know about you and your goals and together we can getting there!