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5 km Schedule: 30 - 40 miles per week


Dan Holmes

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13 Weeks

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Plan Description

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:
General Aerobic
Lactate Threshold
Speed and
Hill workouts

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
Run x5
34mi 12mi
Day Off x2
2:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
34mi 12mi
Day Off
2:00 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Dan Holmes

Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!

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