begginer 5km, strong finish!

Author

Nathan Johnston

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength, 3 Run

Longest Workout

7.46 miles

Plan Specs

running 5km beginner intermediate weightloss hr based pace based

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Summary

This plans is developed for the beginner; wishing to complete or improve a 5km. It will incorporate strength training, plyometric, and core training; all running specific. it will gradually add mileage, adding speed sessions, and developing aerobic capacity and ability. best performed with a Heart rate monitor of GPS watch/app to track intensity and pace. This plan keeps it easy to maintain other life commitments with every Sunday off, and easy recovery weeks. It builds mileage and intensity for 3 weeks, and recovery weeks scheduled every 4th week.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:15
Training Load By Week
Average Weekly Training Hours: 04:15
Average Weekly Breakdown

Nathan Johnston

Dark Horse Athletics & Coaching

Nathan Johnston is Head Coach of Dark Horse Athletics; a multisport club located in CFB Edmonton Alberta and geared toward serving military members. He is a serving member of the Canadian Armed Forces and is passionate about developing beginners in running and triathlon. Nathan also volunteers as a ride leader for another local road cycling club. He is a family oriented coach, with three young boys and a wife who is active in powerlifting and Olympic lifting.

Back to Plan Details

Sample Day 1

0:45:00
35TSS
5x5’s (session A) (triathlete) (base phase)

Warm up well before attempting your 5 sets of each exercise...
Be sure to comment below your weight and reps so we can follow your progress.
Squats: 5 sets of 5 reps
Bench press: 5 sets of 5 reps
push press: 5 sets of 5 reps
pull ups : 5 sets of 5 reps

plyometrics:
2 rounds -
3' skipping rope
10 box jump
10 dynamic step up
10 jump squat
10 side step up
10 vertical skips
core;
2 rounds -
15 ball crunch
10 side plank raises
10 superman with shoulder raise
10 hip bridge
10 complex mountain climber
10 ball push-ups
15 ball crunch

Sample Day 2

0:35:00
3.42mi
38.8TSS
Zone 2 with strides, surges, or picups

Endurance
Run 35' on a flat course. after 10'-15' pull over and do 10x A,B,C's, 4x strides. Add one surge every km. Think about running upright and tall, have your foot contact the ground directly under your 'center of gravity'. take 5' and stretch when done.

FEEL FREE TO TAKE WALKING BREAKS AS NEEDED! as you progress through this plan using a mix of walking & running, try to make the walking breaks shorter, and the running a little longer. ie; 7' running with 3' walking... progressing to 8' and 2', to 9' and 1', and so on...

Sample Day 3

0:45:00
35TSS
5x5’s (session B) (triathlete) (base phase)

Warm up well before attempting your 5 sets of each exercise...
Be sure to comment below your weight and reps so we can follow your progress.
Squats: 5 sets of 5 reps
Bent over barbell row: 5 sets of 5 reps
deadlift: 1 set of 5 reps
Romanian deadlift: 5 sets of 5 reps
plyometrics:
2 rounds -
10 box jump
10 toe tap
10 jump squat
10 jump lunge
10-10-10 single leg hop back fwd, side-side
10 bounding skips
core;
2 rounds -
15 ball crunch
10 Russian twist
10 superman
10 hip bridge
10 v-sits
10 ball push-ups
15 ball crunch

Sample Day 4

0:35:00
3.42mi
38.8TSS
Zone 2 with uphill strides

Endurance
Run 30' on a flat course. after 10'-15' pull over and do 10x A,B,C's, 4x strides. Add 4 x 20" sprints uphill at the end of your run, this may be done on a treadmill. your recovery should be walking back down the hill, or 30" - 60" of easy walking if your on a treadmill. keep the hill pretty tame so that you can run it with a bit of speed and an open stride. take 5' after your workout and stretch when done.

Sample Day 5

0:45:00
35TSS
5x5’s (session A) (triathlete) (base phase)

Warm up well before attempting your 5 sets of each exercise...
Be sure to comment below your weight and reps so we can follow your progress.
Squats: 5 sets of 5 reps
Bench press: 5 sets of 5 reps
push press: 5 sets of 5 reps
pull ups : 5 sets of 5 reps

plyometrics:
2 rounds -
3' skipping rope
10 box jump
10 dynamic step up
10 jump squat
10 side step up
10 vertical skips
core;
2 rounds -
15 ball crunch
10 side plank raises
10 superman with shoulder raise
10 hip bridge
10 complex mountain climber
10 ball push-ups
15 ball crunch

Sample Day 6

0:40:00
4.35mi
55TSS
LTHR TESTING

WU:
10'-15' easy running. add 10 x A,B,C's, and 4 short strides; simply get up to speed then back off. think about quick leg turn over, and a long stride.

MS:
this test will be used to update your training zones for the upcoming block.
run 30' at your best effort, don't go out too hard; this needs to be a steady effort; but there should be nothing left in your tank when done. don't surge for the "finish". 

CD:
5' easy walking.

Sample Day 8

0:45:00
35TSS
5x5’s (session B) (triathlete) (base phase)

Warm up well before attempting your 5 sets of each exercise...
Be sure to comment below your weight and reps so we can follow your progress.
Squats: 5 sets of 5 reps
Bent over barbell row: 5 sets of 5 reps
deadlift: 1 set of 5 reps
Romanian deadlift: 5 sets of 5 reps
plyometrics:
2 rounds -
10 box jump
10 toe tap
10 jump squat
10 jump lunge
10-10-10 single leg hop back fwd, side-side
10 bounding skips
core;
2 rounds -
15 ball crunch
10 Russian twist
10 superman
10 hip bridge
10 v-sits
10 ball push-ups
15 ball crunch

begginer 5km, strong finish!

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