Running 5k Beginner

Author

Peter Lijten

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run

Longest Workout

0:55 hrs

Plan Specs

running 5km beginner hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Run your first 5K race.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:51

Peter Lijten

L3 Sports

To get the best results you need the best plan. This plan is not only about making hours but it's to make you a better athlete. By taking into account your work, life and training balance I set up a schedule for you based on your goals and available time.

I advise you on nutrition, running technique, effective planning etc. I work with heart rate or power for running and cycling. Swimming is based on time.

Back to Plan Details

Sample Day 1

0:30:00
Interval training

Warming up
10 min. easy zone 1 warm-up. after 8 min. do some short tempo's to almost sprint for 25m rest 200m.


Program.
5x 1min. in zone 3 / zone 4.
Rest 2 minuten.

Cooling down
5min easy in zone 1. walk the last 100 meters.

Sample Day 3

0:30:00
20TSS
30 min. Endurance

Easy run in zone 1-2

Sample Day 6

0:40:00
26.7TSS
40 min. endurance

endurance run in zone 1-2

Sample Day 8

0:34:00
25.5TSS
30 min interval piramide

Warming up
10 minuten rustig inlopen met enkele tempo versnellingen.

Kern:
1-2-3-4-5 min in zone 3/4 met pauze 1 minuut.

Cooling down
rustig uitlopen

Sample Day 10

0:30:00
22.7TSS
30 min. tempo run.

Sample Day 13

0:40:00
26.7TSS
40 min. endurance

endurance run in zone 1-2

Sample Day 15

0:35:00
23.3TSS
Interval training

Warming up
10 min. easy warming-up, do some technique drills and 2 sprints of 25m. with 100m. rest at the end.

Core
5x 1min. zone 3 / zone 4
Rest 2 minuten.

Cooling down
10min easy cooling down. You can do core stability excersis when you are finished.

Running 5k Beginner

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