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Personal Best 5km Program 8 Week

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Personal Best 5km Program 8 Week


Kate Bramley

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8 Weeks

Plan Description

This program is for people who have started running but would like to improve their time for a 5km (personal best). Best suited for people looking for some structure with their running.

No specific equipment necessary but access to an athletics track, oval or field or flat path to do intervals would be preferred.

Rate of Perceived Exertion (RPE) – how hard you feel that you are working out of 10. 10 being maximum effort, 1 being a very slow jog or walk.
Strides are completed at the end of your run. Do 50m build efforts with best technique and job back to the start easy.
Long Run - using your aerobic energy system, running at RPE 4-6/10.
Interval Run – doing short efforts that are faster than your normal race pace. Best done on an athletics track or oval with 100m markings.
Target Race Pace (TRP) – The pace you wish to run in a race, specific to the distance.

Athletes based in Geelong, Victoria may access face to face coached sessions for $50/hour AUD.
Any athlete may request video analysis, video call or email contact for $50/hour AUD.

Please refer to my business web site - Triathlon Adventures Geelong for further information about my coaching services, qualifications and bio.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
19mi 7mi
Day Off x2
—— ——
Walk x1
00:34:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
19mi 7mi
Day Off
—— ——
00:34:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Kate Bramley

Triathlon Adventures Geelong

Kate Bramley is a Triathlon Australia accredited Performance Coach and professional licence holder. She specialises in off road, XTERRA and cross triathlon.
Based in Geelong and the Surf Coast, Victoria, Australia.
Her business, Triathlon Adventures Geelong, combines performance, fun and community engagement with swim, bike, run, trail and MTB.

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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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