Intro Offer - 12 week 5km Plan - Advanced (Reusable)
Rebecca Romero - Olympic Gold Medallist & Clive BoultonAll plans by this Coach
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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
|Plan||Avg Hours / week||Max Hours / week||Race Time Aspiration||Link|
26 - 30mins
21 - 25mins
17 - 20mins
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:37 hrs||1:30 hrs|
|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|
Training Load By Week
This plan works best with the following fitness devices: