5Km - Treshold Intervals - 7 Weeks Progression
5Km - Treshold Intervals - 7 Weeks Progression
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Antoine Turmel
Length
7 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Unlock your peak 5k/10k running speed with this science-based lactate threshold progression.
An elite 7-workout progression of running sessions (for intermediate runners) designed to systematically elevate your Lactate Threshold (LT) pace and optimize metabolic efficiency.
Moving from high-volume pyramid intervals to sustained, continuous efforts, each of the 7 workouts accumulates exactly 5km of quality threshold work within a comprehensive 10km session volume (including structured warm-ups, recoveries, and cool-downs).
Every session is fully structured to sync directly with your smartwatch, delivering real-time pacing boundaries tailored to your exact fitness level.
NOTE: This targeted block focuses strictly on your high-intensity quality sessions. Athletes can and should integrate their own low-intensity aerobic conditioning (Zone 1 and Zone 2) around these 7 workouts to maintain a balanced, well-rounded weekly training volume.
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
x1
|
7mi | 6mi |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7mi | 6mi |
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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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.