5K Speed Plan: Training by Rich Ryan in TrainHeroic

Reinforced Running

Endurance, Obstacle Course Racing, CrossFit
Coach
Rich Ryan

A 12-week program built specifically to improve your 5k speed, lactic tolerance, aerobic power, and anaerobic power.

Best for athletes prepping for:

5k Race

OCR Stadion

DEKAFIT 

Speed base for other sports.

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Easy Run 

A

Run

1 x 45:00

Monday
Easy Run with Striders 

A

Run

1 x 45:00

Tuesday
Rest or Easy Cross-training
Wednesday
Easy Run 

A

Run

1 x 45:00

Thursday
Threshold 

A

Run

1.5, 1, 1, 1, 1.5

Friday
Easy Run / Rest / Crosstraining

A

Run

1 x 45:00

Saturday
Long Run

A

Run

1 x 60:00

5K Speed Plan