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5km Plan - Intermediate

Author

Clive Boulton

All plans by this Coach
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Length

12 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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Plan Description

OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the Intermediate or Masters 50+ category athlete looking to make a step forward, the plan starts at 23miles per week and peaks at 35miles. The plan is built around 1 run session per day, 6 days per week. However, plan also includes one Activation and Resilience session per week for the first 8 weeks.

WHAT IS THIS TRAINING PLAN FOR - This plan is an Intermediate level plan geared towards those seeking a strong 5km race performance 20-23mins (Men) and 22-25mins (Women)

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running background and will have spent a some time in the sport and will be experienced in organised running events. They will be ambitious in their 5km race goal and be prepared to commit time and effort to being the best athlete they can be.

NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions
CALL: If Requested the plan can also include 2x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
4:07 hrs 1:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:07 hrs 1:20 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

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