Smash Your Running Time - Without Compromising Running Mechanics!
8-Week of Performance Running Plan for Serious Athletes
Pace. Power. Progress.
Who It's For
- Intermediate to advanced runners
- Athletes aiming to improve 5K pace (e.g., from 23:00 to sub-20:00)
- Hybrid athletes wanting to preserve running quality while building endurance
What You'll Do
- Train 6 days per week (some 2-a-days)
- Combine VO₂ max intervals, threshold training, aerobic volume
- Integrate 2 weekly strength sessions to support running mechanics
- Build fatigue resistance without compromising form
- Follow a proven progression with no taper — just forward momentum
What You'll Gain
- Increased aerobic capacity and top-end speed
- Learn pacing and mental focus under fatigue
- Efficient fueling and hydration strategies
- Mobility, activation, and recovery built into your plan
- Race-readiness — without burnout
What's included
- 45 page training plan with:
- Pre-Run Warm-Up Routine
- Post-Run Cool-Down Routine
- Weeks 1-2 - Foundation Phase
- Week 3 – Intensification Phase I
- Week 4 – Intensification Phase II
- Week 5 – VO₂ Max
- Week 6 – Threshold Consolidation + Functional Test
- Week 7 – Sustained Load & Pace Simulation
- Week 8 – Peak Performance Stress
- Daily General Nutrition Strategy with:
- Macronutrient Ranges for Endurance Runners
- Training-Day Nutrition Plan
- Post-Workout Recovery
- Hydration & Electrolyte Guidelines
- Race Week or Simulation Prep Suggestions
- Pre-Workout Recipes
- Post-Workout Recipes
- Plant-based, gluten-free, and low-fiber variations
Sample Week 1–2 / Foundation Phase
Monday (Threshold Intervals)
→ 2×2 miles @ threshold pace, 3-min jog between
→ Warm-up + drills + 10-min cool-down
Tuesday
AM: 45-min Z2 aerobic + 6×20s strides
PM: Strength A – Posterior Chain & Core
Wednesday (VO₂ Max)
→ 5×3 min @ 3K-5K pace (90–95% HRmax), 2-min jog recovery
→ Include hills or incline treadmill
Thursday (Aerobic Progression)
→ 60-min steady aerobic run, finish last 10 min @ tempo effort
PM: 15-min core + mobility
Friday
AM: Strength B – Plyometric & Mechanics
PM: 30-min Z1–Z2 technique-focused jog + drills
Saturday (Long Run + Surges)
→ 90-min total:
- First 60 min steady Z2
- Last 30 min: add 4×2-min surges @ 10K pace every 5 min
Sunday
Optional 30-min Z1 jog or full rest + foam rolling
Progression -Weeks 3–8
- Weeks 3–4: Build volume by 10–15%. Threshold efforts increase to 3×2 miles or 3×10 min.
- Weeks 5–6: Increase VO₂ intervals to 6–8×3 min or 4×5 min. Long runs peak at 100–110 min.
- Weeks 7–8 (Peak): Combine race pace efforts in long runs (i.e., last 5K @ tempo), and VO₂ efforts become 2 sets of 4×2-min with 90s recovery.
Add on
- Running Drills: High knees, A skips, bounding – add 2x/week pre-run
- Mobility Work: 2x/week – include hips, ankles, thoracic spine
- Fueling Practice: Use Saturday runs to simulate fueling/hydration for race-day
“Discipline turns potential into progress.”
#BeUndeniable
Train to be undeniable
