Want this training plan?
This 8-week plan is designed for beginner runners who can already jog or run continuously for 30 minutes and are looking to improve their 5K speed and performance.
The plan includes two distinct training blocks designed to build endurance, speed, and race readiness.
This plan is divided into two training blocks:
Block 1 (Weeks 1-4): Lactate Threshold and Endurance
The first block focuses on improving your lactate threshold, building the ability to sustain faster paces for longer durations. This creates a strong foundation for the speed work to follow in the second block.
Block 2 (Weeks 5-8): Speed Development, Race Pace, and Tapering
The second block is focused on sharpening your speed, improving your race pace, and tapering to ensure you’re fresh and ready to perform at your best on race day. The goal is to peak at the right time and achieve a personal best.
To keep you engaged, we’ve varied the workouts and given detailed explanations, ensuring you stay motivated as well as maintain continual progression.
The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, 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. 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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