Sean Riley

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10 Weeks

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Plan Description

The goal of the training plan and the companion post which can be found at link t the bottom of this description is simple, train smarter to lower your current 5km PB. In reading this post and completing the 10 week program you will be amazed how simple running faster can be once you strip back the non-essentials. Running after all is an instinctual act and as such only requires the lightness of touches to maximize what is already an extremely efficient system that has developed over millions of years of evolution. It is my goal in pointing out these 8 main training keys and interweaving them within this program is to allow you to unhook the harness that has been holding you back.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:38 hrs 1:00 hrs
Other x2
0:54 hrs 0:30 hrs
Walk x1
0:42 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:38 hrs 1:00 hrs
0:54 hrs 0:30 hrs
0:42 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sean Riley

Mind Over Matter Endurance

Mind over Matter Endurance coaching was born from a shared goal of husband and wife triathletes. We provide multisport coaching for the 'everyman athlete', where our motto is Your goal, our journey.

We deliver a goal focused coaching service based on your unique training needs. We ensure support and accountability through positive encouragement and thoughtful two-way communication. This is provided through our holistic life experience approach, not simply a performance at all costs mentality.

$19.95 - Buy Now