5K Training Plans
Extraordinary 5K race results are the outcome of comprehensive, systematic training. Run faster than you thought possible with the 4SPEED™ Method that maximizes your general endurance, lactate threshold, VO2max, and neuromuscular power through funnel periodization within 8 weeks.
“Funnel periodization – the preferred method of elite level athletes and coaches.”
✔ Develop your general/high-end endurance
✔ Elevate your lactate threshold/tolerance
✔ Boost your aerobic capacity (VO2max)
✔ Increase your neuromuscular power
Click here to learn more about 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 race pace.1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.
