5K RUN BOOST SPEED DOUBLE | VO2 MAX TRACK / SPEED MIX [8WK]
ABILITY: INTERMEDIATE + | ADVANCED TRAINING METRIC: PACE | RPE
YOU
You're seeking faster average speed over 5K, plus reserves of top-end speed for sprinting, overtaking and injections of pace. You're very 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 been doing some group speed work or your own and are ready for a step up to get those marginal gains
CONTENT
3 structured runs a week, (2 speed) focussing on 1 personalised-to-you VO2max track speed session early in the week, another challenging controlled multi-pace session using a variety of paces from 800 to 3K midweek, and to finish, every weekend offers alternating longer speed intervals - easy run with hard flat intervals and easy run with hard hill intervals. These help build confidence, pacing ability and are natural run strength workouts
View Boost structure
All benchmark zone setting tests included, pace calculators, full video or guide assistance
WHO’S IT FOR?
These speed double programmes are best suited to well conditioned lifetime-long runners at intermediate ability level & above. Athletes MUST be injury free have no chronic issues that might be inflamed by speed work, if you do, then select a single speed boost
View all 5K run boosts here
View all race distance run boosts here
PROVEN
All programmes & plans feature fully detailed science based workouts, personalised to you & 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 & monitor HR, distance, time, & pace. Slower runs use HR %ages to deliver desired training adaptations. We use RPE or pace for faster speedwork. Most watches can download structured sessions directly from Training Peaks
TERRAIN
Any, preferably speedwork on track. 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 some zip into your run. Also ideal to provide race specificity in the last months before an A race, whether local, national or international
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