Jonathan MelvilleAll plans by this Coach
Breakaway Coaching and Analytics
The following 9-week plan peaks you for a 5km race and is suitable for time limited intermediate master runners. Training has been designed for intermediate master’s runners (35 + years) with more recovery/easy run and a 3-week recovery cycle (two 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.
- Moderate event experience.
- 35 years years of age or older.
- The programme starts at 4:05 hours and progresses to 04:28 hours (max week)
- Short workouts mid-week to accommodate work.
- 6 run workouts per week.
- 2 strength workout per week.
- The programme uses heart rate.
What does this programme include?
- Email support 24/7
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.
- Data analysis: see training guide for detail.
Contact BCA directly for help:
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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?
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