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5 km Schedule: 30 - 40 miles per week

Author

Dan Holmes

All plans by this Coach

Length

13 Weeks

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
Endurance
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,

How it Works

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Training Plan Sample Week

Stats

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
Run
34mi 12mi
Day Off
2:00 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness 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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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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