Rock 'N' Roll 5k-vV02max plan
Mike BridgeAll plans by this Coach
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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
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
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|