Advanced Speed & Power
Take your speed to the next level with advanced interval training, plyometrics, and race-specific pace work. Designed for competitive runners targeting PRs across 5K to half-marathon distances.
Program Details
Duration: 8 weeks
Difficulty: Advanced
Goals
Achieve new personal bests at 5K and 10K. Improve VO2 max by 5-10%. Develop the ability to sustain near-threshold pace for longer durations.
Weekly Schedule
Tuesday: Track intervals (800m-1600m repeats at 5K pace). Wednesday: Recovery jog (5K). Thursday: Tempo threshold run (4-6K at half-marathon pace). Friday: Plyometrics and drills. Saturday: Race pace run (5-8K at goal pace). Sunday: Long easy run (10-15K).
Benefits
Maximal speed development, improved VO2 max, enhanced neuromuscular coordination, race-ready sharpening, breakthrough performance.