Run a faster 5k!
This 12 week progressive training plan focuses on developing speed without a high volume. With plenty of lead time for your event, it's a great way to get faster without excessive stress on the body. It is best for those that have a good aerobic fitness foundation and are ready to develop speed!
Each week includes workouts that focus on speed work, time at tempo or race base, and endurance running. The speed work's progressive build stays simple, so you don't need to worry about complicated workouts. You can focus on your running. All workouts are pace-based. You'll do an assessment to help set your paces. Some workouts will be structured by time, others by distance. The plan also includes a simple, equipment-free core stability program to develop proximal stiffness, helping you more efficiently use your power.
This plan is for those that:
-Can already run 4-5 miles (at any pace)
-Are already running consistently about 3 days a week
-Can dedicate 4 days a week to train (approx 30 min to 1 hr sessions)
-Typically run a 5K at a 8:30ish+ pace and want to see improvement
-Have 12 weeks to train
I offer an onboarding session, mid-point check in, and pre-race coaching session to better help you reach your goals.
Any questions, reach out: eliza@flyteendurance.com
About me:
I am certified as a Level 2 USAC cycling coach and a Level 1 RRCA running coach, with a Bachelor’s Degree in Human Performance and Fitness, and a Master of Public Health in Health Behavior and Communication. In combination with a science-based and personalized training program, I help you explore the types of support that best move you forward, identify the strategies that spark your motivation, and pinpoint the tactics that help you get through the toughest moments.
“What would you do if you knew you wouldn’t fail?”
If you have ever doubted yourself, questioned your own strength, or felt like you could do more; if you’re ready to prove something to yourself, I am your coach.
Achieving big goals changes lives.
If you want to achieve a goal that feels big to you – whether that’s a century ride, your first group ride, a PR, solo bike adventure or a sprint triathlon – I'm here to help you realize what's possible.