5km Run (Beginner) - 7 weeks

Average Weekly Training Hours 02:11
Training Load By Week
Average Weekly Training Hours 02:11
Training Load By Week

A 7-week program to get you from Zero to completing your first 5km or Park Run. 5 Training Weeks, 1 Taper Week, 1 Recovery Week. A Basic Core Exercise training program is included for download. A combination of Running and Walking sessions to slowly build your endurance and allow your body to adapt to the higher intensities of a running programs. Perceived Exertion Levels are stated because the Work Intervals are sometimes too short for Heart Rate to rise significantly. However, wearing a Heart Rate Monitor will give you a good idea how hard you are pushing yourself. Measure your average heart rate over each session.

Sample Day 1
0:27:30
29.6TSS
Intervals

WU:
Walk 5 mins

MS:
Run 30 seconds,
Walk 3 mins

repeat 5 times

LD:
Walk 5 mins

Sample Day 3
0:24:00
25.3TSS

WU:
Walk 5 mins

MS:
Run 30 seconds
Walk 3 mins

repeat 4 times

LD:
Walk 5 mins

Sample Day 4
0:15:00
Core Training

Sample Day 5
0:27:30
29.6TSS

WU:
Walk 5 mins

MS:
Run 30 seconds
Walk 3 mins

repeat 5 times

LD:
Walk 5 mins

Sample Day 7
0:30:00
30TSS
Endurance

Walk 30 mins

Sample Day 8
0:28:45
31.5TSS

WU:
Walk 5 mins

MS:
Run 45 seconds
Walk 3 mins

repeat 5 times

LD:
Walk 5 mins

Sample Day 9
0:15:00
Core Training

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.