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This 8-week plan is designed for intermediate runners aiming to smash their 5K time.
The plan is divided into two training blocks, with a focus on lactate threshold improvement in the first block, and VO2 max and race pace in the second block, followed by tapering to peak for race day.
This plan is divided into two blocks:
Block 1 (Weeks 1-4): Lactate Threshold and Endurance
The first block focuses on improving your lactate threshold to build speed endurance. You’ll work on sustaining faster paces for longer, laying the groundwork for the more intense speed work in the second block.
Block 2 (Weeks 5-8): VO2 Max, Race Pace, and Tapering
The second block focuses on sharpening your VO2 max and race pace, with the last two weeks dedicated to tapering and peaking for race day. The aim is to ensure you’re fresh and 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 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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