5km Under 20´ GOAL

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run, 1 Strength, 1 Day Off

Longest Workout

7.77 miles

Plan Specs

running 5km advanced masters time goal multi day pace based base period

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Summary

5KM 8 weeks plan SUB 20´ GOAL

You only will need (added to a pair of shoes) an elliptical trainer .

Starting with a very low training load, and then build to a 4weeks increase, 1 week easy, 2 shock weeks and taper week

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:03

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Back to Plan Details

Sample Day 1

0:25:00
3.27mi
easy jog

easy jog 4´45"/km pace

Sample Day 3

0:35:00
4.81mi

20´easy run (4´45" pace)

15´ progressive pace (up to 4´20", not faster)

Sample Day 5

0:45:00
5.95mi
build run

45´ non stop running, very easy pace, talking with training partners

Sample Day 6

0:30:00
3.85mi
easy jog

easy jog 4´50"/km pace

Sample Day 8

0:40:00
5.33mi
ELLIPTICAL+RUN

-25´ ELLIPTICAL (EASY PACE)
-FOLLOWED BY A EASY 15´RUN (4´40" KM PACE)

Sample Day 10

0:40:00
5.47mi

LONG RUN

Sample Day 11

0:35:00
4.97mi

35´ RUN QUIK PACE

5km Under 20´ GOAL

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