Canicross - IMPROVE your 5k time
Canicross - IMPROVE your 5k time
Length
8 Weeks
Plan Description
This 8 week plan is specifically designed for people wishing to improve their 5k time in canicross. Learn how to train effectively with and without your dog, to become a stronger team and run faster together. The total weekly average volume is around 4hours and covering roughly 35-40km.*
It is aimed at intermediate runners, who can already run for 60mins (without the dog) and are comfortable with around 35km in distance per week. You have ideally already run 5k in canicross, but you can also begin if you are up to 3km continuous running together with your dog.
The plan includes structured workouts both without the dog and with the dog in canicross. There are on average 4 sessions a week, 2 ‘dogless’ and 2 canicross.
The 8 weeks is quite intense training but designed specifically for you to improve your 5k time in canicross, with the final week being lighter and finishing with a double race weekend (Saturday and Sunday 5k efforts) to practice for what most of the traditional sleddog races are like.
*Please note that the 'dogless' runs are set up in duration - so you can see the weekly totals in minutes. Then the canicross sessions are built on distance - so you can see the weekly totals in km (total distance per session is only 3-6km, the rest is from dogless warm up and cool downs). Therefore to understand the overall volume of this training plan you need to add the duration AND distance together. As mentioned earlier this is 4hours / week and around 35-40km depending on your pace.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:05:00 | 01:10:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:05:00 | 01:10:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- 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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