A good plan for athletes just getting back into running but want to build up to be able to "race" or test themself over a 5k, after doing this plan you could move to do the RACE plan for your upcoming races.
Training Structure
Each week includes:
✔ 3-4 run sessions (easy aerobic runs, strides, progressive efforts)
✔ Flexibility to place workouts around your other schedules
✔ Gradual volume progression to avoid injury or overload
✔ Clear intensity distribution based on your baseline tests
Baseline Testing Required
Before starting Week 1, complete:
• Run time trial (3K–5K) or a recent race performance
Equipment Needed
• Running shoes + GPS watch
• (Optional) HR monitor for additional data - chest or arm strap (wrist GPS isnt very accurate)
My mission is to help athletes reach their potential through intelligent, sustainable training rooted in consistency, sound decision-making, and long-term development.
I coach athletes to think, not just follow. To understand effort, manage stress, fuel their work, and make good choices when it matters most. Performance is built by stacking consistent weeks, respecting the process, and adapting training to the athletes life demands.