Novice Road Running 5km Base Program - 10 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

10 Weeks

Typical Week

3 Run, 2 Other, 1 Walk, 2 Day Off

Longest Workout

1:15 hrs

Plan Specs

running 5km beginner multi day hr based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This Training Program is aimed at a Novice 5km to 8km Road Runner who wants to build a good running base.

This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 2 hours and 15 minutes in the 1st training week to a maximum of 3 hours and 28 minutes in 8th training week.

After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the re-test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be adjusted.
This is also a free service.

Requirements for this program –
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test Week.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:10
Training Load By Week
Average Weekly Training Hours: 03:10
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:51:00
85.4TSS
Run Test - MAF

10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 2

0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 3

0:50:00
Run Test - 5km TT

WU:
2 km easy including a few 20-30sec surges (slight increase of pace)
MS:
Run 5km as hard as possible at a level you can maintain for the TT and record your average and maximum heart rate as well as time for the 5km.
LD:
2km  easy jog then stretch.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 4

0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 6

0:35:30
25.8TSS
1.5km Run TT

Warm Up:
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Main Set:
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

test@multisportcoaching.co.za

Sample Day 7

0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 9

0:25:00
16.7TSS
MAF Run

WU:
5 mins MAF

MS:
15 mins MAF

LD:
5 mins MAF

Novice Road Running 5km Base Program - 10 weeks

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