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RomeroPerf - 5km Plan - Advanced (Reusable)

Author

Rebecca Romero - Olympic Gold Medallist & Clive Boulton

All plans by this Coach

Length

12 Weeks

Plan Description

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USE CODE RP15 FOR 15% OFF



OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the advanced athlete looking to make a step forward, the plan starts at 32 miles per week and peaks at 44 miles. 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 and one Strength session for the first 8 weeks.



WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong 5km race performance 17-20mins (Men) and 19-22mins (Women)



WHO IS THIS TRAINING PLAN FOR -Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. 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 2 x 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.



PlanAvg Hours / weekMax Hours / weekRace Time AspirationLink

Beginner

2:08 hrs

2:39 hrs

26 - 30mins

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Intermediate

4:08 hrs

5:09 hrs

21 - 25mins

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Advanced

5:38 hrs

6:34 hrs

17 - 20mins

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Sample Week

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
4:37 hrs 1:30 hrs
Strength x1
0:31 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:37 hrs 1:30 hrs
Strength
0:31 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Romero Performance

Romero Performance

Romero Performance offers rower, triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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