5k PB Record Smasher - Repeatable 4 Week Plan ADVANCED

Are You Ready to Elevate Your Running?

This advanced plan is meticulously crafted for runners aiming to shatter their personal bests. With sessions precisely structured around heart rate or pace, each week introduces a mix of intensity, recovery, and technical work to push your limits while promoting effective recovery.

Over the next 4 weeks, you’ll engage in a variety of sessions tailored to optimise your performance, including workouts based on Rate of Perceived Exertion (RPE), specific pace targets, and heart rate zones. This holistic approach ensures that every aspect of your running—from speed and endurance to mental resilience—is developed comprehensively. Additionally, integrated Cognitive Behavioural Therapy (CBT) tasks are designed to enhance your mental fortitude, helping you overcome barriers that may have previously held you back from achieving your PB. Expect a commitment of four runs per week, with total weekly durations as follows: Week 1 and 2 each require 2 hours and 50 minutes, Week 3 extends to 3 hours, and Week 4 culminates in 3 hours and 10 minutes. This structured yet flexible schedule is crafted to fit into your life, propelling you towards smashing your 5k personal best.

Unlock Your Potential

Spanning 4 weeks, this plan offers a potent blend of training sessions, each designed to progressively enhance your speed, endurance, and mental toughness. With regular performance re-tests, you’re set on a path of continuous improvement, driving you closer to your PB with every cycle.

Complimentary Training Peaks Account

Embark on this transformative journey with a free Training Peaks Basic Account. This platform seamlessly organises your weekly sessions and syncs them with your calendar, ensuring you stay on track toward your goals. Dive into pace and heart rate-focused training and experience structured, goal-oriented workouts.

Meet Your Coach: Jen Coppock

I am a passionate run and triathlon coach, specializing in biomechanics, injury prevention, and rehab. My mission is to guide you through overcoming challenges, smashing your personal records, or bouncing back from injuries. With each plan designed to bring out the best version of yourself, I aim to empower you to rise triumphantly on race day. Your goals are within reach, and I'm here to support you every step of the way.