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RUN BOOST HR 5K | NEW RUNNER 16 WEEKS

Author

Paul Gardner

All plans by this Coach
No Ratings

Length

16 Weeks

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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.

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Plan Description

Sport:| Run

Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: 5k

Suitable for: Novice | Beginner

Suitable for an unconditioned athlete new to the sport or discipline, or someone returning after a long layoff from regular activity, perhaps injury or child birth. You may be doing something important to you or an event for a charity. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve. We recommend that you book a target event or race to provide motivation and announce your intentions on social media, so you get support from your friends and family

What you get:
• Video introduction and Welcome
• Initial Heart Rate benchmark run that you can use as a benchmark and retest runs
• One-minute videos on Training Peaks' set up and use, plus how-to PDF
• Free Run Technique Video Library on YouTube
• ALL sessions based on YOUR fitness as measured by your heart rate effort
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, or distance but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

It's a 16 week programme, comprising initially 3 runs a week, starting with around 15 - 20 min runs and gradually increasing. The runs are easy to understand, and require a heart rate monitor and chest strap, or a watch that measures HR at the wrist, like a Garmin Fitbit for example. The weekly sessions are a mix of short hills, steady runs and some faster work on a flat bit of road, grass or track, your call. The intensity is all relative to your endurance fitness, seldom will you need to run flat out.

Longest run will be about 30 minutes to 50 minutes depending upon your ability. Three run sessions a week building to 4 [optional] plus as many conditioning and or general fitness sessions you'd like to do. All for less than $5 a week. If you are targeting a key 5k race, or charity event or a Park Run then this plan includes a taper week before that race to ensure you arrive fresh and raring to go!

Racestronger.com Ethos:

All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
1:25 hrs 1:00 hrs
Customx1
0:00 hrs 0:15 hrs
Strengthx1
0:45 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:25 hrs 1:00 hrs
Custom
0:00 hrs 0:15 hrs
Strength
0:45 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com