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Faster 5km 6 Week Challenge (5 runs per week) for athletes comfortable running 60min or more

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Raymond Boardman

All plans by this Coach

Length

7 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

“Training for excellence, with excellent training.”


Fartlek Session


6 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.


Some people have improved by more than 5 minutes following this programme!!!


Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running greater than 60 minutes and want two run sessions per week.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.


Lasting 6 weeks long this programme can start anytime. Each week includes 5 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to run for greater than 60 minutes.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for other Running Races (from 5k to marathon), too.


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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:30:00 01:30:00
Other x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
04:30:00 01:30:00
Other
00:30:00 00:30:00

Training Load By Week


Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.


  • 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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