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Dr Will's Five Week 3000m-5000m PB Training Plan


Dr Will O'Connor

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5 Weeks

Plan Description

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Smash your PB with this awesome training plan designed by me, Dr Will O'Connor - Sports Scientist
I used this plan to run a 3000m PB of 9:18min, and I did a similar approach when I first ran under 16min for 5k.

The plan is designed around "key" lactate tolerance workouts, which are designed to have you withstand the high acidic demands associated with running short durations fast.

I've set up the training plan to have five structured days that make up the backbone of the plan. Additional runs can be completed at your description.

All workouts are structured with exportable .fit files and autosync supported by Garmin, Stryd, Zwift, Coros and more.

You can read more about this plan on my blog

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
1:25 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

  • 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.

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