5k Intermediate Training Plan with Power, 2016

Average Weekly Training Hours 03:31
Training Load By Week
Average Weekly Training Hours 03:31
Training Load By Week

5k Intermediate with Power

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 12 Weeks
Time: 41 hours

This program should be used for an athlete who is running with Power and whose goal is to run a 5k in the 25:00-31:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-5 runs per week and it is run specific. There are core workouts included as well. The maximum volume is around 3.5 hours and most of the weeks are around 2-3 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Championships. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!

Purchase of this plan includes our "Training Terminology" and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your Power Zones.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 2
0:25:00
Easy with Strides

25' run with 4x30" strides. Warm up at 83-88% of Critical Power (CP). Strides should be done at 95-105% of Threshold Power.

The strides are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Sample Day 4
1:05:00
Critical Power Run Test

1. 5-10 min warmup (walking/jogging)
2. 2-lap (800-meter) easy-pace run
3. 5 min warmup (walking/jogging)
4. 3-lap (1,200-meter) max-effort run
5. 30 min recovery (walking/jogging)
6. 6-lap (2,400-meter) max-effort run
7. cool down
.
Take your average power from the 3 lap and the 6 lap test and input that into Stryd Power Meter website to determine your CP (Critical Power).

Sample Day 6
0:40:00
20' Tempo Run

10' WU that includes 4x20" strides @ 100-110% of CP. Then run a 20' tempo run at 83-88% of Threshold Power. A 5k could be substituted.10' CD.

**When done - jump rope for 5-8 minutes.

Sample Day 7
1:10:00
Easy and Long

60-70 minute run on a flat course or treadmill. Keep power in the 83-88% range of CP. Think about running like a Kenyan - smooth and efficient!

Sample Day 9
0:45:00
Hilly

Run on a hilly course or treadmill. Let the HR get up to 90-95% of CP on the hills and keep it in the 82-88% of CP, otherwise. Stretch when done and add in Core 1, 2 or 3.

Sample Day 11
1:00:00
1 hr with Tempo

10' @ 80-83% of CP, 20' @ 83-88% of CO, 20' @ 88-92% of CP, 10' 80-83% of CP.

Sample Day 13
0:30:00
6x30" Strides

30' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at D3Multisport.com.