Rogue Move - 5km Run Program (eBook)
Rogue Move - 5km Run Program (eBook)
Product Description
The Rogue Move 5K Run Program is a 12-week training plan designed to improve your 5km time through a progressive mix of speed work, tempo efforts, and aerobic conditioning. Whether you're new to structured run training or looking to push past a plateau, this program provides a clear path to faster, more efficient running.
Each week includes three dedicated running sessions with a targeted focus:
- Speed / Interval Sessions to develop top-end pace, stride turnover, and lactate threshold
- Tempo / Race Prep Sessions to improve pacing and mid-distance performance under fatigue
- Aerobic / Long Easy Efforts to build your base and improve recovery between harder sessions
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Rogue Move - 5km Run Program (eBook)
Exclusive Programming TO BUILD RUNNING SPEED & ENDURANCE
The Rogue Move 5K Run Program is a 12-week training plan designed to improve your 5km time through a progressive mix of speed work, tempo efforts, and aerobic conditioning. Whether you're new to structured run training or looking to push past a plateau, this program provides a clear path to faster, more efficient running.
Each week includes three dedicated running sessions with a targeted focus:
- Speed / Interval Sessions to develop top-end pace, stride turnover, and lactate threshold
- Tempo / Race Prep Sessions to improve pacing and mid-distance performance under fatigue
- Aerobic / Long Easy Efforts to build your base and improve recovery between harder sessions
The program is designed with total volume and intensity in mind, helping you progress gradually and peak at the right time. By the end of the program, you’ll be better conditioned, more efficient, and prepared to execute your best 5km time yet.
This is an ideal training block for athletes looking to develop running capacity for competition, general fitness, or hybrid athletic pursuits. Whether you’re chasing a personal record or just aiming to become a more durable runner, the Rogue Move 5K Run Program delivers a structured and sustainable approach to getting faster.
FAQ
Sample Day
Week 2, Session 1
SPEED / INTERVALS
6 x 200m
1 min rest
Rest 5 min
6 x 200
1 min rest
Workout Notes
Fast but sustainable
RPE 8-9 / 10
Gear Specs
Specifications:
- Rogue Move programming eBook - 16 pages (Digital Only)
- Running training program designed to increase your 5km time
- Period: 12 Weeks
- 3 Training days per week
ABOUT ROGUE MOVE:
The Rogue Move series is exclusive programming from Rogue tailored to help everyday athletes reach their fitness goals. Whether you're aiming to boost your aerobic capacity or build all-around strength and conditioning, Rogue Move has you covered. Each program is designed to tackle a variety of physical challenges with easy-to-follow training guides, no matter where you’re starting.
PLEASE NOTE: This 5km Run Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Iron Game Programming is not yet available for purchase in the following countries: Albania, Andorra, Belarus, Bosnia, Iceland, Liechtenstein, Macedonia, Moldova, Montenegro, San Marino, Serbia, Switzerland, Turkey, and Ukraine.
