Struggling to improve your 5K time? This article breaks down a simple 6-week training approach using just two key workouts: speed work and long runs. You’ll also get a pacing guide and performance chart to help you understand where you are and how to get faster.

FTP (Functional Threshold Power) is one of the most important metrics in cycling and triathlon training. It represents the highest power you can sustain for around an hour and acts as the foundation for setting training zones, pacing races, and tracking progress. In this article, you’ll learn what FTP is, how to test it, and the most effective ways to improve it using structured training.