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Speed Up your 5k Run (structured workouts)

Author

Kasper Myrup

Length

10 Weeks

Plan Specs

running 5km beginner intermediate advanced hr based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

Wanna improve your 5k Run and put some speed in those legs.
This is a 10 week program with 3 workouts a week. Here is everything you need:

Long Runs
Aerobic Threshold
Lactate Threshold
VO2Max
Speed Endurance

ALL workout are structured to fit your watch to make it easy.

Give it a try.

If you like the Template - feel free to contact me for further programming options at kaspermyrup@hotmail.com
I specialize in CrossFit, Obstacles Race, Strength and Conditioning

- Kasper



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:32 hrs 1:25 hrs
Workouts Per Week Weekly Average Longest Workout
2:32 hrs 1:25 hrs

Sample Day 1

0:30:00
3.11mi
5k Trial Run

5k Trial Run
- Test

Sample Day 3

1:00:00
Run - Aerobic Threshold

Warm Up
- 10 min Easy run - ramping Heart Rate up

A) 30min Easy Run
- 5 min Rest

B) 5 rounds of 100m sprints
w/ full recovery 2min rest between

Sample Day 6

0:40:00
Run - Lactate Threshold

Warm Up
- 10 min Easy run - ramping Heart Rate up

10 rounds of
300m Fast Run + 200m Slow Jog
- No rest between rounds

Sample Day 8

1:00:00
Run - Lactate Threshold

Warm Up
- 10 min Easy run - ramping Heart Rate up

Main Set - 3 rounds of:

800m Run - Moderate Pace
- 3 min Rest -
400m Run - Fast Pace
- 3 min Rest -
200m Run - Faster Pace
- 5 min Rest -

Sample Day 10

0:40:00
41.1TSS
Run - Aerobic Threshold

Warm Up
- 10 min Easy run - ramping Heart Rate up

5 rounds of
Max meters Run in 4 min
- 1 min Rest

Sample Day 13

0:50:00
40TSS
Long Run

Drills
- See Pre-activity comments
- Press lap when you are done

40 min TrailRun
- incl 10 x 50m sprints

Sample Day 15

0:40:00
Run - Lactate Threshold

Warm Up
- 10 min Easy run - ramping Heart Rate up

Main Set - 2 rounds of
400m Fast - Run
400m Slow - Run
300m Fast - Run
300m Slow - Run
200m Fast - Run
200m Slow - Run
100m Fast - Run
100m Slow - Run
- Rest 3 min between rounds

$29.99 - Buy Now