BAIFIT 21.1KM RUNNING PROGRAM VOLUME 1 - 9 WEEKS
 
9 week preperation.
5 sessions per week.
3 easy runs.
1 long run.
1 speed session / tempo run.
Easy Runs will have specific Heart rate zones
Speed sessions will have individualised paces (will require a smart watch that tracks pace, or a treadmill)
 
Only information required is:
Age (for heart rate zone calculations)
Most recent 5km time trial (if you haven’t done this recently... or ever... you can start the program with a 5km.
 
There will be no testing or re-testing. Only data required is a rough 5km TT to program speed work, the same way you would program % work based off a 1RM back squat)