Novice Road Running 5km Program - 7 weeks
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:16 hrs||0:40 hrs|
|0:21 hrs||0:15 hrs|
Day Off x1
|0:32 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:16 hrs||0:40 hrs|
||0:21 hrs||0:15 hrs|
||0:32 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor