Biohack Tracker

Weekly training plan

SMASH YOUR 5K PB

Speed, threshold and easy miles

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1. MONMOBILITY
   

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2. TUEINTERVALS
   

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3. WEDEASY RUN
   

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4. THUTEMPO
   

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5. FRILEGS + COREFrom the post

   REST 60 S BETWEEN SETS

   1. Bulgarian Split Squat3 × 8 / leg
   2. Single-Leg RDL3 × 10 / leg
   3. Calf Raises3 × 15
   4. Dead Bug3 × 10 / side
6. SATLONG EASY
   

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7. SUNSTRIDES
   

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8. BONUSRUN WARM-UP
   

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Tips for the week

• One hard session, one tempo, the rest easy
• Warm up properly before speed work
• Track pace and heart rate together

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General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.