Are you looking to hit a faster 5km? this plan is for someone that is already capable of running a 5km and is looking at improving their current PB.
This plan is time and heart rate based so a running watch with a heart rate monitor is required. If you have your pace and/or power metrics, you can interchange that with HR.
99% of runners are best suited to the Intermediate or Intermediate Level 2. The main difference between all my training plans are the volume and number of runs per week. The quality workout sessions are the same from Beginner to Advanced with Advanced 2 onwards getting an additional workout per week.
This plan is a 8 week base plan, designed to be used in conjunction with other blocks to build up your season. If you're looking for a full training plan, I offer a range of other training options.
I recommend my longer training plans (20 or 26 weeks) over the 12 to 16 week plans as the longer horizon gives you more time to adapt to the training. you should achieve similar levels of gains with the shorter duration plans however be more cautious of over work if you're not used to a lot of intensity and volume
Hi!
My name is Zak and I've been into endurance sport at a high level for well over a decade.
I started off in cycling, transitioning into triathlon and eventually becoming exclusively a runner.
I have experience at a high level at all 3 sports and would love to be able to help you on your endurance progression with my pre-made training plans.
if you would like to know more about me personally or follow my journey to the olympics, check out my Youtube https://www.youtube.com/@NoToProMarathon