This plan looks at improving your 5k run as a triathlete.
You should be able to run a full 5k and should continue with your other discipline training.
The days are set out to a typical triathletes weekly schedule, feel free to move these to suit your days, however you ideally want to keep a day between runs for other activities, cycling or cross training.
The plan is split into 9 weeks as:
WEEK 1: test
here we test to ensure we are using the correct training zones
WEEKS 2-5: BUILD BLOCK 1
This is a build block, where we condition the muscles and prepare them for the running loads to come, additionally, we train 3 weeks and use the 4th week to rest, recover and test progress
WEEKS 6-9: BUILD BLOCK 2
Here we continue to build run strength over the weeks and end on the final week, which is a rest, recover and test week, this can also be your sprint triathlon race week
I am a Lev 3 British Triathlon High Performance Coach and offer bespoke 1:1 coaching, where we will work together, regardless of ability or experience: I will adapt the coaching, advice and training plan to suit you, your abilities, your goals and your lifestyle.