5k - Sub 30 minutes - 6 weeks

Author

Christian Decker

All plans by this Coach

Length

6 Weeks

Typical Week

1 Strength, 4 Run, 2 Day Off

Longest Workout

6.84 miles

Plan Specs

running 5km beginner time goal multi day hr based pace based tss based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring every year approximately 30-40 athletes to the 5k finish within the planned time. This plan is ideal for beginners who wants to achieve a time goal of 29:00 for a 5k race and have 4:00 - 5:45 hours of training time each week. Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should run regularly for some weeks already.

The workout schedule includes 4 runs per week, plus 1 optional strength workouts per week.

Key workouts in this plan include the following:

Endurance Runs: Steady runs of 45 to 60 minutes at FTHR 69-83%.

Long Runs: Steady runs of 1:20h at FTHR 65-75%.

Intervals/Speed Sessions: Runs featuring intervals at VO2max pace separated by easy jogging recoveries.

Tempo Runs: Learn to run at your Threshold pace.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:25
Training Load By Week
Average Weekly Training Hours: 04:25
Average Weekly Breakdown

Christian Decker

triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris

Back to Plan Details

Sample Day 1

0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some Stretching, 15 min each

Sample Day 2

1:00:00
4.72mi
62.3TSS
Intervall Session/Speed Work 6 x 400m

Start with a short warm up at a pace of 7:00 - 7:30min/km and 69-83% of your FTHR, followed by 6 intervals of 400m at a pace of 5:45-5:47min/km and at 100-110% FTHR with 200m jog or 60 seconds rest in between. Rest means easy jog. After that run home and warm down at a pace of 7:00 - 7:30min/km and 69%-83% of your FTHR.

Sample Day 3

1:00:00
4.97mi
54.3TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 5

1:00:00
5.59mi
62.3TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 7

1:20:00
6.84mi
72.9TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 8

0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 9

1:00:00
5.59mi
67.4TSS
Intervall Session/Speed Work 3 x 800m

Start with a short warm up at a pace of 7:00 - 7:30min/km and 69-83% of your FTHR, followed by 3 intervals of 800m at a pace of 5:45-5:47min/km and at 100-110% FTHR with 200m jog or 60 seconds rest in between. Rest means easy jog. After that run home and warm down at a pace of 7:00 - 7:30min/km and 69%-83% of your FTHR.

5k - Sub 30 minutes - 6 weeks

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