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BCA | 5 Kilometer Heart Rate – ELITE – 7 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

7 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 7-week plan peaks you for a 5km race and is suitable for time elite runners. Training has been designed for elite runners with 6 runs per week and a 4-week recovery cycle (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.

Elite Runners:
- Very experience.
- The programme starts at 5:25 hours and progresses to 06:11 hours (max week)
- Short workouts mid-week to accommodate work.
- 6 run workouts per week.
- 1-2 strength workout per week.
- The programme uses heart rate.


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
Runx6
4:21 hrs 1:30 hrs
Strengthx1
0:34 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:21 hrs 1:30 hrs
Strength
0:34 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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