Fast After 40 5K Level 1 (10 Weeks)

Author

Matt Fitzgerald

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 2 X-Train, 3 Run

Longest Workout

0:45 hrs

Plan Specs

running 5km

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is designed for low-mileage runners over the age of 40 who are preparing for a 5K race. The plan is 10 weeks long and features five workouts per week. It begins with 2 hours and 30 minutes of total training in Week 1 and peaks with 3 hours and 17 minutes of total training in Week 8. You should be able to run for 30 minutes before you start the plan.

What makes this plan a good fit for runners over 40? Three key factors: Nine-day weeks, block periodization, and cross-training.

Nine-day weeks: Serious runners over 40 find that they can train just as hard as ever in individual workouts, but they can't do these workouts as often. The most effective way to accommodate this change is to effectively lengthen the training week. This plan does just that. I call it a "nine-day week," but what you're really doing is following each hard day of training with two easy days. This means that your hard days will never fall on the same days of the week in consecutive weeks. However, every three weeks (21 days), the cycle resets. More on these 21-day cycles below.

Block periodization: In order to maximize your running fitness at any age, you need to maintain a fairly high volume of training and you need to regularly perform tough, high-intensity workouts. Doing these two things simultaneously is a lot more challenging than maintaining a high training volume without performing regular high-intensity workouts or the obverse. It is especially challenging for runners over 40. Block periodization is a way around this problem. In block periodization, "volume weeks" are separated from "intensity weeks." In this plan specifically, the first two weeks of each three-week cycle are volume weeks, where you train a lot but do very little work at higher intensities. The third week is a an intensity week that features three workouts at higher intensities but sharply reduced overall volume. It's not a traditional practice, but trust me: It works!

Cross-training: It is said that runners have only so many miles in their legs. The reason is the high-impact nature of running. Cross-training in nonimpact aerobic activities such as cycling allows runners over 40 to preserve their legs without sacrificing fitness. In this plan, two of each week's five total workouts are scheduled as nonimpact cardio cross-training sessions. In each instance you have the option of doing a run of the same format instead, but I strongly encourage you to exercise the cross-training option.

Note that the plan uses a five-zone intensity system that is slightly different from the system(s) you may be used to. You will find complete guidelines for this system attached to the first workout of the plan.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:37
Training Load By Week
Average Weekly Training Hours: 02:37
Average Weekly Breakdown

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

Back to Plan Details

Sample Day 1

0:30:00
Cross-Train 30

Warm up for 5 minutes in Zone 1. Then go for 20 minutes in Zone 2. Cool down for 5 minutes in Zone 1. Please see attachment for intensity guidelines that apply to this workout and all others in this training plan.

Sample Day 2

0:30:00
Speed Play 30 (4x1 Z5)

Warm up for 5 minutes in Zone 1. Then run for 20 minutes in Zone 2 with 4 x 1-minute bursts in Zone 5 sprinkled throughout this block. It doesn't matter when you do them; just allow enough time to fully recover after each. Cool down with 5 minutes in Zone 1.

Sample Day 4

0:30:00
Cross-Train 30

Warm up for 5 minutes in Zone 1. Then go for 20 minutes in Zone 2. Cool down for 5 minutes in Zone 1.

Sample Day 5

0:30:00
Fast Finish 30 (5)

Warm up for 5 minutes in Zone 1. Then run for 20 minutes in Zone 2. Finally, run for 5 minutes in Zone 3.

Sample Day 6

0:30:00
Foundation 30

Warm up for 5 minutes in Zone 1. Then run for 20 minutes in Zone 2. Cool down with 5 minutes in Zone 1.

Sample Day 8

0:30:00
Speed Play 30 (3x2 Z4)

Warm up for 5 minutes in Zone 1. Then run for 20 minutes in Zone 2 with 3 x 2-minute bursts in Zone 4 sprinkled throughout this block. It doesn't matter when you do them; just allow enough time to fully recover after each. Cool down with 5 minutes in Zone 1.

Sample Day 9

0:30:00
Cross-Train 30

Warm up for 5 minutes in Zone 1. Then go for 20 minutes in Zone 2. Cool down for 5 minutes in Zone 1.

Fast After 40 5K Level 1 (10 Weeks)

$19.95 - Buy Now