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Running 5k Beginner

Author

Peter Lijten

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running 5km beginner hr based

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Plan Description

Run your first 5K race.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:51 hrs 0:55 hrs
Workouts Per Week Weekly Average Longest Workout
1:51 hrs 0:55 hrs

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.

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.

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