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 www.drwilloconnor.com/blog
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.