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Rock 'N' Roll 5k-vV02max plan

Author

Mike Bridge

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Length

6 Weeks

Plan Specs

running 5km intermediate advanced

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:49 hrs 0:53 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:49 hrs 0:53 hrs
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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.

Sample Day 1

0:39:00
41.7TSS
vV02 max test

This test is designed to establish your vV02 pace (see Racesnake.co.uk for more info.). Make sure that you can record the distance you cover accurately (to within 3m).
A running track is the best location for this test, but a flat firm circuit will suffice.
Your vV02 pace is the average pace you sustain for the 6 minutes and you will conduct most of your hard intervals at this pace.

Sample Day 3

3.11mi
5 km easy run

Easy run to build endurance.

Sample Day 6

6.21mi
10 km easy run

Easy run to build endurance.

Sample Day 8

0:48:00
55.5TSS
vV02 session 60/60 new

vV02 session best completed on a running track. However a road loop (housing estate etc) that allows fast running will be fine. Much of the time at V02 max occurs during the recovery so make sure you keep to a consistent pace in the recovery throughout the effort.
Initially running at you 1 mile P.B pace will feel comfortable, but by about half way it will really hurt, so keep pushing.

Sample Day 10

3.11mi
5 km easy run

Easy run to build endurance.

Sample Day 13

6.21mi
10 km easy run

Easy run to build endurance.

Sample Day 15

0:53:00
44.3TSS
vV02 session 60/60 new

vV02 session best completed on a running track. However a road loop (housing estate etc) that allows fast running will be fine. Much of the time at V02 max occurs during the recovery so make sure you keep to a consistent pace in the recovery throughout the effort.
Initially running at you 1 mile P.B pace will feel comfortable, but by about half way it will really hurt, so keep pushing.

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