Looking to Improve your 5K Time?

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

You have been running for awhile, you (and your body) feel great. You want to improve your 5K time, but want to be reasonable with your time each week. This plan's focus is the higher intensity with some 1/2 mile intervals along with some steady state miles as well. Using the RPE as your guide will help you achieve higher levels of fitness for race day.

Sample Day 1
0:30:00
Recovery

Use the foam roller, stretch, and perform some of your favorite yoga poses for 30 minutes total. 1-2 minutes each exercise. Choose 5-6 and rotate through. Focus on your hip flexors, calves, and chest/shoulders.

Sample Day 2
5:00:00
3 mile run

1 mile warm up, build effort, start with walking
3 mile run, RPE is 6
1 mile cool down, finish with walking

Sample Day 3
0:30:00
Recovery

Use the foam roller, stretch, and perform some of your favorite yoga poses for 30 minutes total. 1-2 minutes each exercise. Choose 5-6 and rotate through. Focus on your hip flexors, calves, and chest/shoulders.

Sample Day 4
6mi
4 mile run

1 mile warm up, build
4 miles, RPE = 6
1 mile cool down, descend

Sample Day 5
3.5mi
1 mile fast

1.5 mile warm up, build effort
1 mile as fast as you can
1 mile cool down, finish with walking

Sample Day 6
0:30:00
Recovery

Use the foam roller, stretch, and perform some of your favorite yoga poses for 30 minutes total. 1-2 minutes each exercise. Choose 5-6 and rotate through. Focus on your hip flexors, calves, and chest/shoulders.

Sample Day 8
5:00:00
3 mile run

1 mile warm up, build
1 mile, RPE=6
1 mile, RPE=7
1 mile, RPE=6
1 mile cool down, finish with walking

Matthew Bryan Parks
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Moving Forward - Triathlon and Endurance Coaching

Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)

Performance Testing: Time Trials, Functional Threshold Power and Power Profiling

Monthly Coaching starts at $60 per month and includes personalized training plans with unlimited email support.

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