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Endurance Journey 12 Week Personal Best 5km and Beyond (Effort + Pace Target Plan)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Patrick Ash

All plans by this Coach


12 Weeks

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

This 12-week plan is the perfect launchpad to prepare a masters level (age 30+) runner to run your best 5km-10km. This stage begins when you decide that you want to better your last 5 or 10km race while managing your other life priorities (family, work, etc). The schedule consists of 4 days of training per week progressing 30 minute run sessions in the first week to running 1 hour consistently by the end of the program. You will learn how to warm up safely and run with great form along with a number of other support materials on topics such as mental performance, time, and stress management, . If you show up, be consistent, and follow the plan as outlined in this plan you will successfully finish your best 5km-10km feeling prepared and strong.

The Plan Includes:
The 12 Week 5km Training Plan
Weekly Video Education Sessions
Weekly Video Self Massage Sessions
Detailed Race Planning Guide
Coach Access Package (Virtual Q and Al) + Virtual Community (Strava Group)

Everything you need to get to you the finish line feeling stronger, faster, and healthier than ever!

Designed By Patrick Ash MSc, CSEP-CEP, Jen Ruland, BKin, CSEP-CEP. ASCM, Over 30 years of experience and certification in Triathlon and Run Coaching.

Here is what a few athletes have to say about Endurance Journey Coaching:
"I appreciate you understand the athlete’s unique needs tailor your workout plans to be flexible based on each individual, including time for personal/family needs, sleep, nutrition, along with training schedules." - Shari M.

"I appreciate the broad base of knowledge your coaching offers - sport specific, nutrition, mobility etc. You focus on developing focus developing a positive mindset in athletes celebrating achievements. You are strongly committed to providing a supportive environment for all." - John A.

"You provide a plan to meet my goals but that plan is flexible and adaptable.  You understand that family is first, work is second and everything else is after that and so understand that their can be limits to what I have time for and work around that to develop a plan that is doable. Balance." - Jim G.

Join our community...We would love to support your own Endurance Journey!

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x12
00:30:00 00:10:00
Run x4
02:48:00 01:15:00
Strength x2
—— ——
X-Train x2
00:52:00 00:30:00
Day Off x1
00:29:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:30:00 00:10:00
02:48:00 01:15:00
—— ——
00:52:00 00:30:00
Day Off
00:29:00 00:30:00

Training Load By Week

Patrick Ash

Endurance Journey Coaching

I specialize in providing coaching support specifically for individuals ages 35 and over who need to balance family, work, and other important life priorities. We work together to create high level performance and health. Whether you want to finish your first triathlon, or qualify for a world championship, I have the experience to help you achieve it.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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