5K running in 12 weeks plan 3.5-5hrs per week

Author

Marjaana Rakai - MSc Sports Science, NASM PT

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 3 Strength, 1 Custom

Longest Workout

1:10 hrs

Plan Specs

running 5km beginner weightloss strength

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Summary

This is a 5K plan for a beginner runner who is able to run continuously for about 30 mins to start with. The plan is structured in 3 weeks cycles, where the third week is a recovery week.

Total hours vary between 3.5 to 5 hrs, very much doable for most people. Intensity is based on Rate of Perceived Effort so you don't need an HR watch or GPS watch to tell you the HR or Pace.

This training plan also teaches you to do proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.

This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it! You're welcome!
Intensity distribution:

Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard

This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.

Ok, ready to start? Let's do this!

If you have any questions/comments about the plan, please feel free to contact me directly at besisufit@gmail.com

If you need help to determine your intensity zones using pace or HR, please contact me
Coachj MJ

Weekly Mobility and Strength training programs are included. Also one of the cornerstones of this plan is a warm-up/drills routine which makes you a better runner and keeps you healthy and prevents injuries.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:57
Training Load By Week
Average Weekly Training Hours: 03:57
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Be Sisu Fit coaching services offer comprehensive endurance coaching for runners and skiers implementing current science-backed practices. Central to our coaching plans stand strength training, sports nutrition guidance in addition to endurance coaching. We coach female athletes with their physiology, not against it and have developed female-specific endurance training plans.

Back to Plan Details

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 1

0:40:00
53.3TSS
Alternating RPE 1&2 to 3&4

30 mins: 10 mins easy including Drills, 10 x 1 minutes alternating RPE1&2 (Very very easy to Easy) AND RPE 3&4 (Moderate and Somewhat Hard) 10 minutes easy.


RPE (Rating of perceived Effort)
# Level of Exertion
6 No exertion at all
7
7.5 Extremely light (7.5)
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion

Sample Day 2

0:45:00
30TSS
Functional Strength (Home)

Sample Day 3

0:20:00
10TSS
Run Drills/Warm Up

1. Lunge Matrix
https://www.youtube.com/watch?v=GJo7_MiRLkU

2. ABCs
https://www.youtube.com/watch?v=zEHuJTjPNTA

3. Farmer's walk on your toes
https://www.youtube.com/watch?v=xRTgIGRuoEk

4. Straight legs run
https://www.youtube.com/watch?v=xgCTnZgJeak

5. Legs Swings
https://www.youtube.com/watch?v=korxBhGzzJE

Take a short break 30-60s after each exercise

Sample Day 3

0:35:00
20.8TSS
Easy aerobic run with 4 strides RPE

This is your recovery run. Invite a friend or go somewhere pretty where you can smell the ocean or the flowers.... run with easy, quick leg turn over but dont go too hard.
We are building a habit of picking up speed, so in the middle of main part: 4 x 100m strides/accelerations. If you don't know what strides are: check out strength running: https://strengthrunning.com/2012/10/what-are-strides/

Sample Day 5

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 5

0:45:00
35TSS
Easy aerobic run with 4 strides RPE

This is your recovery run. Invite a friend or go somewhere pretty where you can smell the ocean or the flowers.... run with easy, quick leg turn over but dont go too hard.

We are building a habit of picking up speed, so in the middle of main part: 4 x 100m strides/accelerations. If you don't know what strides are: check out strength running: https://strengthrunning.com/2012/10/what-are-strides/

5K running in 12 weeks plan 3.5-5hrs per week

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