racestronger® SPEED DOUBLE | 🏃🏃5K RUN BOOST (VO2 MAX TRACK / SPEED MIX) [8WK]
racestronger® SPEED DOUBLE | 🏃🏃5K RUN BOOST (VO2 MAX TRACK / SPEED MIX) [8WK]
Length
8 Weeks
Plan Description
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
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.
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
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
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
For less than $1 a day you get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. They are built with the same care and attention to detail and are the very best we can design. We won't offer paid access to other workouts, make you visit websites for explainers, ask you to join a club or 'team', connect you with 'associate' coaches working under an umbrella brand or constantly email you about coaching and buying your next plan. No jargon, plain simple English, and everything you need IN the plan. Train Different!
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's Swimwerkx athletes achieving PBs, Club, Home Nation and World / European championships honours.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
01:23:00 | 00:40:00 |
|
Day Off
x1
|
00:00:00 | 00:01:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:23:00 | 00:40:00 | |
|
|
00:00:00 | 00:01:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- 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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$114.74 USD for the first year, billed yearly.