Clover Run Group - 5k Beginner Plan

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Clover Run Group - 5k Beginner Plan

Author

Chad Zeman

All plans by this Coach

Length

12 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

1:20 hrs

Plan Specs

running 5km beginner time goal hr based

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Summary

Built for the Clover Run Group in Clover, SC

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:04

Chad Zeman

Pure Grit Multisport

Here at Pure Grit Multisport we strive to help you maintain a healthy balance between your workout/racing goals and your life. That’s why we have created such a wide array of different workout options for you to meet your needs and no junk miles!

Whether you have 5 hours a week or 25, we will set you up for success with little risk of injury. We want to know you athletically and personally so we can have a successful partnership and reach your goals.

Sample Day 1

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Sample Day 2

0:40:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 3

0:40:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Sample Day 5

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Sample Day 6

1:00:00
AeT - workout 2 - 1:00

Run on a flat course or treadmill. 20' Z1, then 2x10' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 15' Z1. Stretch when done

Sample Day 8

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

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