Run Faster For Longer

ChloeDals Coaching

Coach
Chloe Daly

Run Faster then you every could - Pb your chosen race/distance with this 10 week program.

Programmed and Tested by myself "Chloe Daly" and the exact look into the programming that dropped my 5km and 10km times. Build the ability to run for longer, under more fatigue, faster and even stronger - 5 runs all up, as well as 5km testing runs w1 and w10 to gage progress:

  • 2x speed runs
  • 1x Easy
  • 1x Recovery
  • 1x Long

Lock into the program and see where it takes you. You can't hide in these session, its all in or nothing! Particular and thought out, managing load, intensity and volume as the weeks increase.

$85
Get Run Faster For Longer
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Perform
Grab that PB you deserve and run the pace you aspire too - Its all you and whether its to run a 5:30 /km or run a 4:00 /km. Put in the work and see your performance sky rocket with SPEED!!
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Why This Program?
- Specific - Though Out - Tested Every single session, rep, rest period is exact. Tested and performed by Chloe here self. No luck, just pure work!
Features
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Programming 5 days per week
Speed runs, Recovery runs, Easy runs, Long runs - as well as rest days
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Delivered through TrainHeroic
Be confident in your programming, back yourself and back your coach! Listen, learn and commit.
Equipment
Required
Speed runners // Easy/Everyday runners // Running Watch
Recommended
Running App (strava, nike running..etc)
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Sample Week
Week 1 of 10-week program
Sunday
Easy Run

Easy Run

A

warm up/ 500m jog Running for 4km warm down/500m jog *conversational pace

Monday
Testing day - 5km time trial

5km time trials

A

Warm up - 500m Jog *do necessary stretches/dynamics/run throughs when ready: 5km time trials (pls log time and average pace in comments for yourself to keep track of for later) *do not neglect the warm down Warm down - 500m Jog (2-3 stretches x30s each leg at least)

Wednesday
Speed Run - Tempo

Tempo run

A

1km easy warm up work// 500m @ 7/10 effort 500m @ 5/10 x3 800m @ 7/10 effort 200m @ 5/10 x3 1km warm down Total run Km = 8km

Thursday
Recovery Run

Recovery Run

A

Running for - 20minutes (no specific distance, just running for time.) Remember - SLOW!!!

Friday
Long Run 

Long Run

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Warm up - 3min jog Dynamics & Stretches 1hr long run *running at your easy run pace (conversational) Warm down - Jogging/Walk 3mins

Coach
More from ChloeDals Coaching
coach-avatar Chloe Daly

Hockey and Hyrox Athlete - young 20 but knows here shit!! Honest, Brutal but Fair. A passion for everything fitness as she chases her own goals but also helps you reach yours. Love for sport and performance - This is where it all starts. CD fav quote "It now, or Its never! Lock in!!"

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Your Next PB!

It time - Its your time! Run it up!!

Get Run Faster For Longer
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FAQs
How long is the program
10 weeks
Do I have to do all the runs
No. Recommended amount would be 3. - 1x speed - 1x Easy - 1x Long
How much is the program?
$85 1 payment only and then the program is all yours forever
How fast do I need to run for this program?
This program is based of your pace - week 1 you will do a 5km time trail. Your Avg pace from that specific run will determine the rest of the programming. There is specific instruction on how to run in each session so just make sure you read the instruction
Is this program really hard?
Yes and No. The 10 week speed program builds up in intensity as you build through the weeks. Every run is based of your Pace/Goals and needs so dont stress - You dont have to run a 3:30/km if you can't!
If I dont understand something, who do I ask?
Sometimes google will have the answer - however Chloe's Dm's are always open, but you may get a delayed response so make sure to look ahead and ask the question few days prior to the session.
The Proof
verified-athlete-avatar Em

Hyrox Solo/Pro Solo Athlete

Verified Athlete

"Dropping my current run pace by 30s. I feel I can run quicker for longer, less fatigued and also push harder in sessions. Solid programming with progress over load whilst looking at recovery!!"

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