Running 5k Beginner

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

Run your first 5K race.

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.