5K RUN BOOST SPEED | VO2 / XT MIX [8WK]
ABILITY: ALL TRAINING METRIC: HR | PACE | RPE
YOU
Seeking faster 5K run times, PB/PRs. Want to hold a faster pace for longer and improve your threshold performance over improving pure top end speed. You're fit and uninjured and have access to track or flat terrain. You're happy doing at least 2 of the 3 speed sessions in this boost. You've done little or no speed work recently and want to ease into faster running to get quicker
CONTENT
3 structured runs a week, (1 speed) focussing on 1 personalised-to-you pure VO2 Max speed session early in the week preferably on track; a challenging cross threshold session to improve running at race pace midweek, and to finish alternating weekend easy run - hard hill intervals / easy run - hard flat intervals improving your judgement of pace whilst adding run strength
View Boost structure
All benchmark zone setting tests included, pace calculators, full video or guide assistance
WHO'S IT FOR?
Best suited to any runner seeking an injection of pace or tired of running at one speed. If you want more of a challenge select an elite single speed boost or a double speed boost for more advanced runners. All speed sessions are manageable and personalised to you through run tests in week 1. Make no mistake, these sessions deliver
View all 5K run boosts here
View all race distance run boosts here
PROVEN
All programmes and plans feature fully detailed science based workouts, personalised to you and progressive. Proven over 20 years of racing and coaching - as used by Lovetri Swimwerkx runners achieving PBs, club records, interclub and x-country wins, and elite meet invites
EQUIPMENT
A smart watch to record and monitor HR, distance, time, and pace. Slower runs use HR %ages to deliver desired training adaptations - RPE or pace for faster speedwork. Most watches can download structured sessions directly from Training Peaks
TERRAIN
Any, preferably speedwork on track as it's easier on the body. You can run weekends on trail or road, access to a hill alternate weekends (6-8% is ideal) is preferable but any gradient will be fine
PLAN TIMING
Any time as a break from unstructured running, transitioning into race season or when you want to put zip into your run. Also ideal to provide race specificity in the last couple of months before an 'A' race
BONUS
You get free access to a bonus library of S&C, bodyweight, and plyometric sessions. Also included are pace tables and warmups / cool downs / run related yoga plus relevant training and racing insight
PROMISE
You get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. Built with the same care and attention to detail you'd expect, they are the very best we can design and include explainers and video links where required. You keep the programme and can reuse as much as you want. No jargon, plain simple English, and everything you need IN the plan. Train Different!
All swim bike run boosts here
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
lovetri.com|swimwerkx.com