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BCA | 5 Kilometer Pace – ADVANCED – 10 wks. + 24/7 Email Support

Author

Jonathan Melville

All plans by this Coach

Length

10 Weeks

Plan Specs

running 5km intermediate advanced time goal pace based tss based strength base period

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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Plan Description

Breakaway Coaching and Analytics

The following 10-week plan peaks you for a 5km race and is suitable for time limited advanced runners. Training has been designed for advances runners with 6 runs per week and a 5 week recovery cycle (four weeks of build and one easy week). The event is planned for a Sunday however, the 15+ page training guide informs you how to adjust the programme to peak for the Saturday.

Advanced Runners:
- Very experience.
- The programme starts at 5:10 hours and progresses to 06:03 hours (max week)
- Short workouts mid-week to accommodate work.
- 6 run workouts per week.
- 1-2 strength workout per week.
- The programme uses pace.


What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.

Contact BCA directly for help:
Email: info@breakawaycoachingandanalytics.com
Website: https://www.breakawaycoachingandanalytics.com/



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:19 hrs 1:30 hrs
0:42 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:19 hrs 1:30 hrs
0:42 hrs 0:30 hrs
—— ——

Training Load By Week


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

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

0:35:00
38.4TSS
activation + sprints # 1

MS - 5 mins @ 78-88% + 10 secs @ max. x 4

FOCUS: To increase muscle fiber recruitment. Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Sample Day 1

0:30:00
12.5TSS
strength and conditioning + plyometrics # 4

FOCUS: Plyometrics training to activate/increase muscle fibers used. Exercises are completed with just body weight. The speed of contraction is 2 seconds down and 1 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ body weight.

Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time.

warm up.
- foam rolling
- resistance band

mainset - core: *
- plank = 20-60 secs x 2-3 sets
- russian twist = 6-12 reps x 2-4 sets
- glute bridge = 6-8 reps x 2-4 sets

mainset - lower body: 12-15 reps x 2-3 sets:
- single leg hops
- lateral jumps
- landing stability
- single leg squat

mainset - upper body:
- push ups jumps = 4-6 reps x 2-3 sets
- opposite arm and leg reach = 4-6 reps x 2-3 sets

* 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 2

0:50:00
78.1TSS
threshold pace + test # 1

Complete the following THR test to set your training zones. Only take the average heart rate from the full minutes as your new THR.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80%
1 minutes @ 60-65%
Repeat x 3

4 minutes @ 80-85%
1 minutes @ 60-65%
-------------------------------------------------------
Mainset:
30 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 3

0:30:00
33.8TSS
aerobic endurance run + basic # 1

MS - 30 mins @ 78-88%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm). Run at the low end of zone 2, as this workout should as a recovery session from yesterday's test.

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

Sample Day 4

0:40:00
46.6TSS
aerobic endurance run + basic # 1

MS - 30 mins @ 78-88%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

Sample Day 4

0:30:00
12.5TSS
strength and conditioning + hypertrophy # 1

FOCUS: Hypertrophy training to increase the size of type 1 muscle fibres. Exercises are completed between 50-75% of 1 Rep Max. The speed of contraction is 3 seconds down and 3 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ 10% 1 rep max. Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time. warm up. - foam rolling - resistance band mainset - core: - plank = 20-60 secs x 2-3 sets - side plank = 15-45 secs x 2-4 sets* - single leg glute bridge = 6-8 reps x 2-4 sets mainset - lower body: 8-12 reps x 2-6 sets: - lunges - squats - bulgarian squat - single leg squat mainset - upper body: 4-6 reps x 2-3 sets: - press ups - renegade row * 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 5

0:35:00
46.1TSS
tempo endurance run + short # 3

MS - 4 mins @ 94% + 1 mins @ 75%. x 5.

FOCUS: Shorter tempo intervals to focus on developing increased recovery time between efforts. Workout to be complete on indoor trainer. Maintain good running form throughout. Effort level is just below 5 km pace.

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