Browse More Plans

Novice Road Running 5km Program - 7 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

7 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:16 hrs 0:40 hrs
Other x2
0:21 hrs 0:15 hrs
Day Off x1
—— ——
Walk x1
0:32 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:16 hrs 0:40 hrs
Other
0:21 hrs 0:15 hrs
Day Off
—— ——
Walk
0:32 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

$10.50 - Buy Now