5 km Schedule: 30 - 40 miles per week

This is a 13 week plan suitable for athletes of an intermediate to advanced level. They should have completed the 10 week base building plan prior, so that their body is capable of performing the faster sessions included in this plan. The sessions include: General Aerobic Endurance Lactate Threshold Speed and Hill workouts The plan includes a taper week and post race week. It also encourages strength training on some of the days not running,

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