5k in just 4 weeks - by Pro Coach Chris Decker
Christian DeckerAll plans by this Coach
5k in just 4 weeks. This 4 week plan will get you ready for the best 5k race possible in this short time.
The Coach of professional Champions and many agegroup Winners uses this plan to get spontaneous or last minute athletes fit for a 5k race. This plan is ideal for every level of athlete, as it is not just pace based but also filled with recommendations for RPE (pacing by feeling). It is explained in easy words, easy to follow and very efficient. Get ready to get the best out of you.
The workout schedule includes 4 sessions per week, plus 1 optional strength workouts per week.
Key workouts in this plan include the following:
Endurance Runs: Steady runsup to 75 minutes.
Intervals/Speed Sessions: Sessions featuring intervals at threshold pace and above separated by easy recoveries.
The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.
Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.
Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: email@example.com.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:29 hrs||1:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:29 hrs||1:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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?