This plan is designed to start around the end of an intermediate plan. It is assumed you are able to run for a minimum of 60 minutes non-stop and complete a 5km in under 25 minutes with the aim of improving this to under 20 minutes.
It contains 5 run sessions per week. The focus is on steady constant running at the start to build aerobic fitness and speedwork which increases in volume later in the programme to improve your 5km pace.
The first block includes some hill running to help build up strength. There is also the option to run a 5km half-way through the plan to see how you are progressing.
I’m a high-performance triathlon and endurance coach with 20+ years of experience coaching athletes from beginner to elite level, including World and National Champions. With Master’s degrees in Exercise Physiology and Sport Psychology, I combine evidence-based training with mindset support to help athletes improve sustainably. I offer personalised coaching, race preparation, performance analysis, and athlete development across all triathlon, running, cycling and swimming distances.