8 Week - 5km Improver Plan
8 Week - 5km Improver Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 8 week training program is designed for runners looking to improve their 5km times and chase down those PBs.
It incorporates, VO2 Max, Lactate Threshold, Speed, Strides and Hills plus yoga and cross training (bike or swim - which can be shifted to any Cross Training method that works on Aerobic Capacity but isn't running), plus gentle runs where you can still run with your Run Club or Friends and be social.
This specific plan will prepare you for your next event, be that Park Run, a track meet, local or international 5km.
The workouts can be done on Road, Trail or Track wherever is safe to do so, ideally as flat as opposite (except those hills).
I am also accepting Coaching Clients, so if you like this and want to work more specifically or focused together, then please reach out and we can discuss.
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
x5
|
20mi | 9mi |
|
Other
x4
|
01:01:00 | 00:30:00 |
|
Bike
x1
|
01:00:00 | 01:00:00 |
|
Swim
x1
|
00:45:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
20mi | 9mi | |
|
|
01:01:00 | 00:30:00 | |
|
|
01:00:00 | 01:00:00 | |
|
|
00:45:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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$107.99 USD for the first year, billed yearly.