BCA | Intermediate - 11 wks. | Pace - 5km Plan | 2nd ed.

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BCA | Intermediate - 11 wks. | Pace - 5km Plan | 2nd ed.

Author

Jonathan Melville

All plans by this Coach

Length

11 Weeks

Typical Week

5 Run, 1 Strength, 2 Day Off, 1 Other

Longest Workout

1:00 hrs

Plan Specs

running 5km intermediate pace based strength base period

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and competes for your causes.
Be part of the BCA vision and advance your performance.


What does this programme include?

Email Access:
- An email once a week to discuss your training and any questions you have.
- Data analysis (upon request) every 5 weeks in the form of a progress report.

Structured Workouts:
- Each workout is supplied with a PDF providing additional information.
- Workouts can be exported to your Garmin device to ensure your hitting the training numbers.

Personalised Nutrition Plan:
- A detailed overview of your nutrition requirements per week.
- Every week you are supplied with a nutrition plan personalised to your training.

Programme Manual:
- A detailed overview of the programme.
- Coaching advice including recovery strategies.

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Is this plan suitable for me?

Intermediate Runners:
- The programme starts at 03:38 hours and peaks at 05:34 hours.
- Short workouts mid-week to accommodate work.
- 1 strength workout per week.
- The programme uses pace.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:53

Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month
    Get in touch for more detail - info@breakawaycoachingandanalytics.com
     - Not sure which plan to purchase? Complete the below questionnaire and BCA will get back with the right plan for you:
    https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

0:30:00
35.2TSS
Activation Amalgam

Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
set 2:
2 minutes @ 70-75%
2 minutes @ 80-85%
2 minutes @ 90-95%
2 minutes @ 100-105%
-------------------------------------------------------
Mainset:

10 seconds @ max.
05 minutes @ 70-75%
Repeat x 4
-------------------------------------------------------
Cool Down:
5 minutes @ 60-65%

Sample Day 2

0:30:00
Strength & Conditioning: Plyometrics

YouTube: See the BCA youtube channel for a visual guide to strength training.
Link:
https://www.youtube.com/channel/UC85YZBCxh7bpK1LaXXYUawg/playlists

Sample Day 3

0:55:00
69TSS
Functional Threshold Pace Test

Complete the following FTP test to set your training zones. Take the average pace from the full 30 minutes.

Warm Up:
4 minutes @ 75%
-------------------------------------------------------
1 minutes @ 85% - 90:95 rpm.
1 minutes @ 75%
Repeat x 3

4 minutes @ 88%
1 minutes @ 75%
-------------------------------------------------------
Mainset:
30 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 5

0:32:30
38.8TSS
Aerobic Endurance Basic Run

Aerobic Endurance Run to increase blood volume. Run on flat route and keep consistent step per minute rate (150-170 spm).

Warm Up:
4 minutes @ 75%
-------------------------------------------------------
30 seconds @ 88%
90 seconds @ 75%
Repeat x 3
-------------------------------------------------------
Mainset:
20 minutes @ 85%
-------------------------------------------------------
Cool Down
5 minutes @ 65-70%

Sample Day 6

0:27:30
34.2TSS
Tempo Endurance Block Run

Tempo Endurance Run to stimulate/speed up adaptions with shorter duration ride.

Warm Up:
3 minutes @ 75%
-------------------------------------------------------
30 seconds @ 85%
60 seconds @ 75%
Repeat x 3
-------------------------------------------------------
Mainset:
15 minutes @ 90%
-------------------------------------------------------Cool Down:
5 minutes @ 70%

Sample Day 7

0:42:30
52.2TSS
Aerobic Endurance Basic Run

Aerobic Endurance Run to increase blood volume. Run on flat route and keep consistent step per minute rate (150-170 spm).

Warm Up:
4 minutes @ 75%
-------------------------------------------------------
30 seconds @ 88%
90 seconds @ 75%
Repeat x 3
-------------------------------------------------------
Mainset:
30 minutes @ 85%
-------------------------------------------------------
Cool Down
5 minutes @ 65-70%

Sample Day 8

0:32:30
40.4TSS
Maximal Aerobic Power Run

Maximal Aerobic Power Run to stress the limits of the aerobic system. Keep cadence above 180 spm for duration of intervals.

Warm Up:
4 minutes @ 70-75%
-------------------------------------------------------
30 seconds @ 85%
60 seconds @ 75%
Repeat x 3
-------------------------------------------------------
Mainset:
3 minutes @ 105%
1 minutes @ 65%
Repeat x 4.
-------------------------------------------------------
Cool Down:
8 minutes @ 60-65%

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