Browse More Plans



Elevate Peformance Coaching

All plans by this Coach


10 Weeks

Plan Description

This plan has been designed without any specific time in mind, so it can be adapted to anyone looking to break their PB, whether that’s 45 minutes or 20 minutes. The plan involves five runs per week, but this can be modified based on your current ability level. If you’re only running twice a week now, think about building in the different types of sessions in the plan alongside your current runs and just go for three times a week – you’ll still see a big benefit. For anyone already running five times a week, add in more easy or steady running between sessions to boost your weekly mileage.

The plan is simple and easy-to-follow. You don't need any prior knowledge about structured training endurance sports to be able to follow it. Everything is clearly explained in the plan.

Workouts are based on Rate of Perceived Exertion for running.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:50:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
02:50:00 01:15:00

Training Load By Week

Arthur Tong

Elevate Performance Coaching, IRONMAN Certified Coach

Triathlon has been a big passion of mine since competing in my first race in honour of a late army colleague back in 2011. Prior to coaching professionally, I was an Army Infantry Officer with the Singapore Armed Forces with 13 years of service and a passion for serving, coaching and leading others. I swam competitively through my junior and army years and have completed multiple IRONMAN 70.3 and IRONMAN distance races.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

Still have questions about this plan?
$49.00 - Buy Now