Is This Plan for You?
Are you an ambitious runner or triathlete chasing a new personal best? This 12-week plan is built specifically for athletes who are already running at a strong level — if you've already hit sub-20 minutes for 5K (men) or sub-22:30 (women), you're exactly who this plan is designed for.
Expect to train 5 days per week, with structured run sessions and optional support workouts (bike/swim) to boost your aerobic base without increasing injury risk. Core strength work is also included to improve stability and efficiency.
What You’ll Need:
A GPS watch or device to track pace and distance
A heart rate monitor (optional, but helpful for managing intensity)
Stryd Pod(s) (optional, but helful extra tool)
Personalized triathlon coaching for all levels, from first-time finishers to elite athletes. Services include 1-on-1 coaching via TrainingPeaks, swim/bike/run clinics, freestyle courses, team coaching, and corporate triathlon programs. Data-driven, results-focused, and tailored to fit your goals and lifestyle. Based in the Netherlands, coaching available worldwide.