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Clover Run Group - 5k Beginner Plan

Author

Chad Zeman

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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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Plan Description

Built for the Clover Run Group in Clover, SC



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:04 hrs 1:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:04 hrs 1:20 hrs
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Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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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