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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

10 Weeks

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.

Still have questions about this plan?
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

Breakaway Coaching and Analytics

The following 10-week plan peaks you for a 5km race and is suitable for time limited intermediate runners. Training has been designed for intermediate runners with 6 runs per week and a 3-4-week recovery cycle (two-three 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.

Intermediate Runners:
- Moderate event experience.
- The programme starts at 4:35 hours and progresses to 05:26 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/



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
3:30 hrs 1:10 hrs
Day Off x1
—— ——
Strength x1
0:36 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:30 hrs 1:10 hrs
Day Off
—— ——
Strength
0:36 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

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