Average Weekly Training Hours 03:23
Average Weekly Training Hours 03:23
D3 5k Intermediate Author:
Mike Ricci, USAT Triathlon Level 3 Coach
This program should be used for an athlete 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 is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). 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 HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time. 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
25' run with 4x30" 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.
Sample Day 4
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
Sample Day 6
10' WU. Then 20' tempo run at LT or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. Stretch when done and add in Core 1, 2 or 3.
Sample Day 7
Run on a flat course or treadmill. Keep HR in Zone HR Zone 1/2 and no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Sample Day 9
Run on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
Sample Day 11
20' Z1, 20' Z2, 10' Z3, 10' Z1.
Sample Day 13
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.