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Masters ELITE 5km Plan (45+ SUB 17:30 MEN 20:30 WOMEN )

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Masters ELITE 5km Plan (45+ SUB 17:30 MEN 20:30 WOMEN )


Clive Boulton

All plans by this Coach


16 Weeks

Plan Description

OVERVIEW - This is a 16 week 5km plan that starts with a base phase, the plan is aimed at the advanced MASTERS athlete looking to make a step forward, the plan starts at LESS THAN 40km per week and peaks at just over 50km. The plan is built around 1 run session per day, 6 days per week. However, every third week is a recovery week and run sessions reduce to 5

WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards ELITE MASTERS athletes seeking a strong 5km race performance 17-20mins (Men) and 19-22mins (Women)

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. 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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:40:00 01:02:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:40:00 01:02:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

  • 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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