This plan is for an intermediate athlete who have completed a number of 5 km races and is looking to improve on their performances and aim for a sub 20 minute for the 5km
The plan is time based in easy to understand language, with structured PACE workouts that you can sync to your Garmin watch.
Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the Joe Friel (7) for calculating the relevant zones. Refer to notes on day 1 of the plan
Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.
After the 8 weeks you will have a good overall increased fitness and speed to race your next 5km.
The plan starts on a Monday and is 6 days a week with the long run on the Sunday.
Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.