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STRYD POWER 5Km - 4 days a week (Structured Workouts)

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STRYD POWER 5Km - 4 days a week (Structured Workouts)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is aimed at the runner who can run 5km comfortably and is looking to improve Critical Power before increasing distance with a 10km or 21km plan

The plan is written in easy to understand language and time based. To ensure a good all round level of fitness there are rest days when you can cross train or ride a bike. Cross training will help with core strength as well as cardio and help to break up the weeks from just running and variety. If not up to cross training then rest on these days.

STRYD Power meter or similar, using Coros, Garmin Polar etc

It is intended for the runner that has 4 available days per week to train. Starting with 2 hours per week and progressing to a peak of 3 hours per week. Long run is on a Sunday

The power intensity targets for workouts are based on the runner's FTP or CP. As instructed with plan calendar details, if you would like assistance in determining your FTP, please contact me through this site. If you have not already calculated your Critical Power, refer to https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-

Once calculated stay within the power ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

As this is a couch to 5km there is no testing during the plan, only the 5km time trial or race at the end of the plan

As you near the end of the plan, feel free to contact me for planning your power target for the 5km.

Join and like my Facebook page @pinnaclemultisport where you can post your queries on your plan and will provide feedback

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:23:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
Run
02:23:00 01:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.


  • 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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