For those wanting to hit a fast 5k time likely best for athletes in the 16-24min range
Training Structure
Each week includes:
✔ 3-4 run sessions (easy aerobic runs, strides, progressive efforts)
✔ Flexibility to place workouts around your other schedules
✔ 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.