Want this training plan?
This 10-week plan is designed for experienced runners aiming to smash their personal best over 5K.
The plan incorporates both running and strength sessions to ensure you build speed and endurance, while improving strength and injury resilience.
This plan is divided into two training blocks:
Block 1 (Weeks 1-5): Lactate Threshold and Endurance
The first four weeks focus on improving your lactate threshold, helping you build speed endurance. You’ll work on sustaining faster paces for longer, preparing your body for the more intense speed work in the following block.
Block 2 (Weeks 6-10): Race Pace and Speed Development
The second block focuses on sharpening your race pace and developing speed. As the intensity increases, you’ll fine-tune your performance with intervals and tapering to peak for race day, ensuring you’re ready for a personal best.
To keep you engaged, we’ve varied the workouts and added strength sessions to build resilience, ensuring you stay motivated while maintaining continual progression.
Every session is explained fully so you know how it is helping you strive towards your PB.
The plan integrates with compatible smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your specific training levels, ensuring you’re working towards your specific goals.
If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.
Additionally, you’ll have my full support via email whenever it’s needed. Whether it’s questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.
Training plans are processed in USD $. Conversions are estimates.
Hi, I’m Chris.
I’m a UK-based, qualified running and triathlon coach with 12 years of professional experience.
I’ve coached athletes to achieve everything from parkrun personal bests to podium finishes at national events.
My approach focuses on efficient training methods to help you reach your running goals, whether that is completing your first race or setting a new PB.
Want this training plan?
Efficient Endurance focuses on getting the best out of everyone with the precious time we have
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