Faster 5km 12 Week Challenge (3 runs per week) for athletes comfortable running up to 30min duration
Raymond BoardmanAll plans by this Coach
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“Training for excellence, with excellent training.”
5 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.
Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running upto 30 minutes and want three run sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 12 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Prior to using this plan, you should be able to run for up to 30 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Training for another race distance? I also have training plans for other Running Races (from 5k to marathon), too.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:39 hrs||0:55 hrs|
|0:30 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:39 hrs||0:55 hrs|
||0:30 hrs||0:30 hrs|