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5k Advanced Training Plan, 12 Weeks, by Power
Mike Ricci, USA Triathlon Elite CoachAll plans by this Coach
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5k Advanced Author: Mike Ricci, USAT Triathlon Elite Coach
Length: 12 Weeks
Time: 61 hours
This program should be used for an athlete whose goal is to run a 5k in the 16:00-20:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 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 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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:51 hrs||1:10 hrs|
Day Off x2
|1:15 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:51 hrs||1:10 hrs|
||1:15 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter