5K Pre-Elite Plan
This 8-week 5K competitive training plan averages 40 miles (64 km)/week with 5 - 7 runs/week (2 of which are optional). The long run starts at 9 miles (14 km) and peaks at 12 miles (20 km) in week 6.
It includes easy runs, long runs, steady-state runs, threshold runs, VO2max intervals, and repetitions.
The 4SPEED™ Method systematically develops your ability to run a faster 5K by improving aerobic endurance, lactate threshold, aerobic capacity (VO2max), and raw speed.
I'm only an email away for questions that may arise during the course of this training plan.
It includes easy runs, long runs, steady-state runs, threshold runs, VO2max intervals, and repetitions.
The 4SPEED™ Method systematically develops your ability to run a faster 5K by improving aerobic endurance, lactate threshold, aerobic capacity (VO2max), and raw speed.
I'm only an email away for questions that may arise during the course of this training plan.
The training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova. It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster 5K race pace.
1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Conditioning - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your 5K race-fitness is brought to a peak.
"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my half marathon PR by almost 4 min to 1:14:29.Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."James Mount
5K Competitive | Miles
$19
8-week plan in miles | 2021 edition
5 - 7 runs/week | 40 miles/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download
5K Competitive | KM
$19
8-week plan in km | 2021 edition
5 - 7 runs/week | 64 km/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download