RUN BOOST RPE | EFFORT NEW RUNNER 5K 16 WEEKS

Average Weekly Training Hours 02:06
Training Load By Week
Average Weekly Training Hours 02:06
Training Load By Week

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 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
• 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, don't require a heart rate monitor and 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 when used is based on how hard YOU think you are working.

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

Sample Day 1
1.55mi
65TSS
Easy Run 2.5K [S] nRPE

Take it easy, stay in RPE 3

[ Zone 2 occasional z3 88-92% LTHR ]

Sample Day 3
0:35:00
Hill UP|DOWN Mix RPE [N]

Run fast up a 50-100m max 4-6% gradient hill [noticeable gradual incline]and then run fast back down the same hill.

After each rep, do a 100m 45 seconds drill set incorporating 15 second bursts of 3 different track drills, butt kicks, Bounding or high knees or from the attached warm up track drills PDF

That's one rep.

Do 3 reps, that's one set, rest for 1 minute and repeat, aim for 3-5 sets eventually

Sample Day 5
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 6
2.17mi
Easy Run 3.5k [S] nRPE

Take it easy, stay in RPE 3-4, very slow but add a hard effort, the best you can for the longest you can in the middle 1k

Sample Day 8
1.55mi
65TSS
Easy Run 2.5K [S] nRPE

Take it easy, stay in Zone 2 occasional z3 88-92% LTHR RPE 3

Sample Day 12
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 13
2.17mi
Easy Run 3.5k [S] nRPE

Take it easy, stay in RPE 3-4, very slow but add a hard effort, the best you can for the longest you can in the middle 1k

Paul Gardner
|
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