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 23 miles per week and peaks at 35 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 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
| Plan | Avg Hours / week | Max Hours / week | Race Time Aspiration | Link |
|---|
Beginner | 2:08 hrs | 2:39 hrs | 26 - 30mins | --> |
Intermediate | 4:08 hrs | 5:09 hrs | 21 - 25mins | --> |
Advanced | 5:38 hrs | 6:34 hrs | 17 - 20mins | --> |
Sample Week
For further Information on our Training Plans visit our website
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.