5 km Schedule: 30 - 40 miles per week
Dan HolmesAll plans by this Coach
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This is a 13 week plan suitable for athletes of an intermediate to advanced level. They should have completed the 10 week base building plan prior, so that their body is capable of performing the faster sessions included in this plan.
The sessions include:
The plan includes a taper week and post race week.
It also encourages strength training on some of the days not running,
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|2:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:00 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: