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0-4 Week - 5k PB Record Smasher - Repeatable 4 Week Plan ADVANCED 2024

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0-4 Week - 5k PB Record Smasher - Repeatable 4 Week Plan ADVANCED 2024

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jen Coppock - Running Biomechanics Specialist

All plans by this Coach

Length

4 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

5k PB Record Smasher - Repeatable 4 Week Plan ADVANCED




5k PB Record Smasher Plan Banner


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.


Coach Jen Coppock

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.



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
02:57:00 01:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:57:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Jen Coppock

Running & Triathlon Biomechanics Coach

My drive is to see others succeed, my inspiration is seeing YOU achieve YOUR goal. I like to work out what makes an athlete "tick", feed and fuel your determination so you achieve your goals and enjoy the journey along the way.
I am a Level 4 Biomechanics Coach and specialise in helping my athletes move well and stay injury free. My plans include movement based work to help improve joint function and enhance performance.


  • 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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