The Big Three + 5km

17 week (testing week + 16 weeks of training) training plan, focused on progressing your squat, bench press, and deadlift, alongside a 5km PB.

Goal-specific programming, with strategy and information provided to support your training.

Nutrition plan, with supportive guidelines, and documents specific to this style of training.

Access to database of exercise instructional videos.

Programming housed on Training Peaks.

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17 weeks | 6-7 sessions per week.

Rest day Sunday.

Weeks 1-5: x3 weight x3 run.

Weeks 6-13: x4 weight x3 run | Double Mondays.

Weeks 14-17 x3 weight x2-3 run.

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Athlete Requirements:

Lifting: compound movement focused, so athlete must be comfortable with free weights.

Running: athlete should be able to run for 30 mins continuously (at a low intensity/in Z2).

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* Please note that Training Plans can take up 48 working hours to sync up with your Training Peaks account (sign up link in confirmation email), so please bear this in mind when inputting your start date.