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RomeroPerf - 5km Plan - Advanced (Reusable)


Rebecca Romero - Olympic Gold Medallist & Clive Boulton

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12 Weeks

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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

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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


2:08 hrs

2:39 hrs

26 - 30mins



4:08 hrs

5:09 hrs

21 - 25mins



5:38 hrs

6:34 hrs

17 - 20mins


Sample Week

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Training Plan Sample Week


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
4:37 hrs 1:30 hrs
0:31 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.

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