Run Boost Sprint Olympic Distance 5k | 10K 9 Weeks

Average Weekly Training Hours 02:58
Training Load By Week
Average Weekly Training Hours 02:58
Training Load By Week

Designed for intermediate to advanced triathletes, or those considering getting faster over 5k to 10k, this training plan will develop your speed, endurance and race readiness. Athletes who've followed this plan have posted PBs, knocked minutes off their Park Run and triathlon run legs and successfully raced for their country. You will need a heart rate monitor and preferably watch, or a wrist based heart monitor to take full benefit from this programme. Full details are included in the plan. "When I started this plan I was a 26 minute plus runner, my last Park Run saw me post a 21:11 5K and I wasn't at top speed" Scott Marsh August 2017 WHAT’S INCLUDED • PERSONALISED progressive sessions, sessions evolve as you get better • Free Access to the Lovetri Swimwerkx YouTube video run technique channel • Two test sessions to calculate pacing and monitor progress • Access to the Lovetri Swimwerkx Facebook pages • Email access to the author • Video Welcome to using Training Peaks • PDF user guide “How To Use Your Training Plan” • PDF guide on supporting run activations, drills, plyo and stretches IS THIS PLAN FOR YOU? There are normally 3 runs a week, endurance speedwork, a longer steady run and vo2 max work-4 separate workouts per week. To commence this plan, you should be able to complete a 5k run without stopping or use this and simply shorten the distances and or interval repetitions. THE LOVETRI SWIMWERKX DIFFERENCE This plan is accurate, precise and defines exact effort levels calibrated to you. It evolves with you as you improve. All for less than a $1 a day. That’s some investment in yourself for a value for money price Email questions? paul@lovetri.com AUTHOR Coach Biography - Paul Gardner, ex GB AG Captain, Principal Coach, www.lovetri.com BTF | Ironman Certified

Sample Day 2
0:35:00
44.2TSS
RUN Lactate threshold test

You will take 3 different results from this ONE test and use them to set you up for this training plan

Find a flat course, that's flat!

Go run all out for 30 minutes.

Your average HR for the last 20 mins is your threshold HR

Go to settings, and add your HR into the first zone calculator, using

Your average pace for the whole run is your threshold pace. 

The distance you cover during that 30 minutes when inputted into the spreadsheet under the paperclip above will form the basis of your RSLT 400m repeat sessions

Sample Day 2
0:40:00
Run - Gym Kettlebell Sessions

Please perform either or, alternate or do what you like conditioning wise from the attached, click on the paper clip above

Sample Day 3
0:25:00
Run - Library PDF Track Drills & Activations

Explanations

Butt Kicks
Do two or four reps of 15 kicks with each leg.


High Knees
Focus on soft, flat foot strikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground. Do two to four reps of 15 lifts on each knee.


Bounding
How: On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground. Do three to four reps of 10 leaps on each leg.


Grapevines
How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Slow Skipping
How: Skip with a moderate leap off of one foot and return to the ground and immediately leap off the other foot, maintaining a compact arm swing as if you were running. This slow-action skipping drill should have a staccato rhythm. Do two or four 50-meter reps.


Lateral Bounding https://www.youtube.com/watch?v=_PX9-8uaZzQ
How: With an upright torso and level head, move laterally in one direction by alternately bounding with your legs spread and your legs together. You’ll probably need to swing your arms overhead in an opposite pattern to maintain balance. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.

Hamstring Extensions
How: With an upright posture and straight legs, alternately flick one leg forward while reaching with the opposite hand to lightly tap the extended foot. Focus on form, not speed, as this will wind up being a variation of a slow-moving skipping drill. Do two to four reps of 10 extensions on each leg.

Straight-Leg Shuffle
Why: Also known as low-rise bounding or paw backs, this drill helps stimulate neuromuscular timing for quick- cadence running, while also reinforcing a flat or midfoot foot strike. Combined, those stride components can greatly shorten ground contact time and eliminate the counterproductive braking associated with a heel-striking gait.
How: With an upright torso, straight legs, dorsiflexed ankles and toes pointed upward, start bounding forward with low-rising forward leg lunges and a quick cadence. Avoid leaning backward by acting as if you’re aggressively pulling the foot backwards as soon as it touches the ground. Do two to four 50-meter reps.


Running Backwards
Why: Running backwards helps strengthen the glutes and upper hamstrings, as well as various core muscles in the abs and lower back.
How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilise differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

Sample Day 4
0:21:00
26.5TSS
Run - V02 Max Intervals Test

Run a 6-minute time trial on a track.

Do this BEFORE you attempt the V02 Max Runs that you'll see.

Divide the total distance you run in 6 minutes by 12 to get the distance covered per 30 seconds.
Suppose you run 1,720 meters in your 6-minute time trial. One 12th of this distance is 143 meters

In future sessions if you see VO2Max repeats then this distance or multiple of this distance is how far you have to run in the given time.

For those sessions you can either:

a) Mark this/these distance(s) on your watch
b) Mark the route or track point that equals those distances so you know when you get to them
c) Set your watch at the average speed or pace that you achieved and do all the reps at that speed or pace.

you're done. :)

Sample Day 4
0:25:00
Run - PDF Track Drills & Activations

Explanations

Butt Kicks
Do two or four reps of 15 kicks with each leg.


High Knees
Focus on soft, flat foot strikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground. Do two to four reps of 15 lifts on each knee.


Bounding
How: On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground. Do three to four reps of 10 leaps on each leg.


Grapevines
How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Slow Skipping
How: Skip with a moderate leap off of one foot and return to the ground and immediately leap off the other foot, maintaining a compact arm swing as if you were running. This slow-action skipping drill should have a staccato rhythm. Do two or four 50-meter reps.


Lateral Bounding https://www.youtube.com/watch?v=_PX9-8uaZzQ
How: With an upright torso and level head, move laterally in one direction by alternately bounding with your legs spread and your legs together. You’ll probably need to swing your arms overhead in an opposite pattern to maintain balance. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.

Hamstring Extensions
How: With an upright posture and straight legs, alternately flick one leg forward while reaching with the opposite hand to lightly tap the extended foot. Focus on form, not speed, as this will wind up being a variation of a slow-moving skipping drill. Do two to four reps of 10 extensions on each leg.

Straight-Leg Shuffle
Why: Also known as low-rise bounding or paw backs, this drill helps stimulate neuromuscular timing for quick- cadence running, while also reinforcing a flat or midfoot foot strike. Combined, those stride components can greatly shorten ground contact time and eliminate the counterproductive braking associated with a heel-striking gait.
How: With an upright torso, straight legs, dorsiflexed ankles and toes pointed upward, start bounding forward with low-rising forward leg lunges and a quick cadence. Avoid leaning backward by acting as if you’re aggressively pulling the foot backwards as soon as it touches the ground. Do two to four 50-meter reps.


Running Backwards
Why: Running backwards helps strengthen the glutes and upper hamstrings, as well as various core muscles in the abs and lower back.
How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilise differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

Sample Day 6
0:35:00
46.8TSS
Run - Supersprint Cruise 8s

Cruise 8s
Warm up 5 mins Easy 4 x 30 sec strides
5 x run for 4 mins at Threshold, 1 min rest between each set (threshold you'll know by now)
CD, easy Run 5 mins and stretch at home

Sample Day 7
0:25:00
35.8TSS
Run - Establishing Distance paces using V02Max HR

5k race is often said to be at or close to VO2max pace, so if you know a recent 5K pace then you could use that as your VO2 Max Pace

Generally VO2 Max pace is 'Very Hard' you would find it hard to talk in sentences over 3 -5 words.

The attachment under the paperclip vo2race will take a recent race time and estimate a VO2 Max score for you, and where that is in terms of Max HR, which differs slightly for varying athletes.

Please make a note of that pace and that percentage of Max HR and use it in sessions asking for V02 Max pacing.

The race plan attachment allows you on tab 4 to calculate the results from the Cooper test below.
.
Warm up thoroughly, run hard and end all out for 12 minutes.  Record your kms and translate into miles, or measure in miles the distance you ran then calculate the following formula.

VO2​max = (35.97 x d​12​) ­- 11.29 where d12 is the number of miles run in 12 minutes

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Experienced and recognised performance coach covering pure swim, bike and run as well as triathlon from Sprint to Ironman. Ex GB Age Group. Qualified BTF, Ironman and Run Coach.

Our highly flexible coaching approach recognizes how triathlon fits into your busy family and work life. Our approach is science based, personalised and every session is predicated on your fitness and goals, ensuring that the progression challenges you as you get fitter

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