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5k - New PB in 8 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

J. Noack

All plans by this Coach
No Ratings

Length

8 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.

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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

You are an runner, triathlete or endurance athlete with some experience in running. You've already entered some competetions and want to crush your PB.

This plan can be used on it's own or can be integrated in any triathlon or other plan. But make sure you do not add too much intensity in any other disciplin! Focus on endurance work in your additional workouts.

The key sessions that you definitely shouldn't miss in each week are the short intervals, the tempo workout or long intervals and the long endurance run. But do not skip all the easy runs and just focus on intensity either. Also the easy runs have their purpose!

The plan can easily be adjusted for your individual needs. If you're not used to run 3.5-4h a week, we would recommend to shorten some workouts. Do 2-5 reps less and a shorter Cooldown in the workouts with short intervals (1-3min). Also go straight into the Cooldown after the tempo / threshold intervals. Over the weeks you can carefully add some volume.
If you're used to run quite a bit, you can add additional endurance workouts or lengthen the Z2-parts, in particular the long-run can be longer if you feel comfortabel and the overall volume doesn't exceed your usual running volume.
If you change the order or the day of the workout, be sure you have enough time to recover in between.

Visit noacksportsupport.de to find out more about our coaching and customized training plans.
Feel free to contact us via noack.sport@gmail.com if you need any help with this training plan, want some advice or just get in touch with us!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:10 hrs 1:30 hrs
1:35 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
4:10 hrs 1:30 hrs
1:35 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

J. Noack

noack sport support

Triathlon, Cycling, Swimming, Running
with a specialization in long- and short-distance triathlon, X-Terra and off-road cycling.

We offer personalized training plans built for Individuals.
Every athlete is different and so should be his training. We combine a scientific approach, data analysis and metrics with a high emphasis on your overall well being, healthy lifestyle, your longterm development and your subjective feelings.

Sample Day 1

0:55:00
72.9TSS
10x1" @ VO2maxPace

Warm-up:
- Start easy and gradually build up into mid to high Z2.
- After 10" include 4x "30 sec. progressions into upper Z4 or Z5 with 2" normal Z2 running in between

Main Set:
- 10x 1" @VO2max pace / 1" very easy jogging. 

It should feel very hard but doable. Try to find the pace that you can sustain throughout the whole series of intervals without going to your absolute limit. You should be able to do 1 or 2 reps after the last one (but do not do it!)
Try do jog easily in the rest periods, avoid standing. 

Long cool down: 
- at least 15min of easy running in Z2 or Z1.

Your heartrate will be higher due to the effort you've done before but make sure that is does not rise any further but stays level or, even better, slowly drops.

You can extent it up to 30min when you are well trained.

Sample Day 2

0:35:00
38.8TSS
Z 1/2

Really easy running.
Don't let your heartrate reach the upper limit of Zone 2!
This Run could also be done fasted in the morning. Be sure you go on an easy pace and fuel adequately afterwards.

Sample Day 2

0:30:00
Mobility & Core Work

Sample Day 3

0:50:00
60.2TSS
Z2 /w hill sprints

Plan your route so that you reach a hill with a steep but runable incline after 15" to 20"min. Up to this point it should be rather flat.

Warm-up:
- Start easy and gradually build up into mid Z2.

Main Set:
- 10x "10 sec maximum effort
- walk back to the starting point
- start the next sprint every minute ("50sec rest) 

Don't think about pace during this efforts. Focus on a strong knee drive, high cadence and short ground contact times, stable core, using the arms, upright posture and keeping the gaze up.


Endurance / Cooldown:
- 20"min or more in Z2. If you line you can choose a hilly terrain. Try to keep the effort steady. It's okay if your heartrate is somewhere in Z3 at some points during the run in particular on top of the climbs but don't push too hard and let it rise into Z4.

Sample Day 4

0:30:00
Mobility & Core Work

Sample Day 5

1:05:00
75TSS
Long Run

Be sure that your heartrate also stays in Zone 2. If it is all the time at the upper limit or exceed it, then reduce the pace, even if it means that you're running in low Zone 2 or upper Zone1.

Sample Day 6

0:35:00
38.8TSS
Z 1/2

Really easy running.
Don't let your heartrate reach the upper limit of Zone 2!
This Run could also be done fasted in the morning. Be sure you go on an easy pace and fuel adequately afterwards.

If you want, you can include 3x "10 strides in the last 10min of the run.

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