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Rock 'N' Roll 5k-vV02max plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mike Bridge

All plans by this Coach
No Ratings

Length

6 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

A 6 week plan aimed at those looking to cut some chunks off that PB. The plan is based on Billat vV02 pace sets. These sessions ensure that a huge amount of time is spent running at V02 max, boosting your aerobic fitness in a very targeted way for 5km running.
The weekly strength sets are aimed at developing muscular power in order to boost top end run economy and speed.
In addition there are two simple easy runs to keep developing aerobic endurance and run economy.
It is important to make sure that he easy runs are done very easily and the key vV02max and strength sets are prioritised. Athletes without Gym access could simply repeat the Vv02 session to replace the strength
set.
After a short rest period of 8-10days easy running the plan could be repeated as a second block.
This Plan is ideal for intermediate runners with a season or two already behind them who are aiming to improve their PB in specific races.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
0:49 hrs 0:53 hrs
Strengthx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:49 hrs 0:53 hrs
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.