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5k - break 30 minutes in 6 weeks / plan in kilometers

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5k - break 30 minutes in 6 weeks / plan in kilometers

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr. med. Astrid Stienen

All plans by this Coach

Length

6 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

The sport gave me so much since I won two professional long distance triathlons (Kalmar and Barcelona) - the fastest in 8:54 - and the World- and European Championships as an agegrouper. I love to share my experience and a lot of athletes trust me and my coaching skills. As more and more athletes asked for help and coaching I decided to build these training plans here beside my 1 on 1 coaching. So more athletes can start their journey towards their personal goals. I'd be very happy if you will be one of these.

This plan ensures that you will have everything you need to reach your goal of breaking 30 minutes in a 5k race.

You'll have 4 run workouts each week. To be sure you did everything needed, you have to do the run workouts, but I personally recommend to do the recovery sessions as well, as my experience is that well maintained muscles are faster;-). So my recommendation is 1-2 massage, yoga, Blackroll or stretching sessions a week extra.

So with this plan you can be sure you have everything you need and my full expertise as a pro athlete and physician.

Let's make your dream come true,

Astrid :-)

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
20mi 7mi
Day Off x2
—— ——
Strength x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
20mi 7mi
Day Off
—— ——
Strength
00:30:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dr. med. Astrid Stienen

triworx-coaching.com

#performingperfect is not by chance our hashtag.
#performingperfect was necessary to win races.
#performingperfect is our performance standard.

What stands behind it is our greatest passion. Coaching is so much more than sports science, medicine or the creation of training plans. It is about people. Everyone is different. But one thing is always the same:
Pure happiness when on day X the #performingperfect is accomplished and dreams have become reality.

We never get enough of this feeling.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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