parkrun sub 30 plan (15 Week Plan)

Author

Graham Hand

All plans by this Coach

Length

15 Weeks

Typical Week

6 Run, 5 Strength, 1 Day Off

Longest Workout

4.97 miles

Plan Specs

running 5km beginner weightloss time goal hr based base period

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is designed for a beginner runner who is trying to go sub 30 mins at parkrun.
http://www.parkrun.com/

This plan is designed as a 15-week program tailored towards someone wanting to go under 30 mins for 5km.

The plan comes with full strength, core and flex program to keep you going and on target.

If you are under 35-30 mins then this plan is for you.

Stats

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

Graham Hand

UP Coaching

Coaching Specialisations
Beginner to Elite Runners, Road Running 5km to Marathon, Strength and Conditioning, Cross Training for Runners, Technology Utilisation

As a coach, I want to develop my athletes and see them reach their potential.

I am a qualified Level 2 Running Coach, and Certified Level 2 Training Peaks Coach.

Back to Plan Details

Sample Day 1

0:08:00
Flex Routine

Flex Routine

Sample Day 2

3.73mi
Hiking

Bush Hike

Sample Day 2

0:20:00
3.2TSS
Steady Easy to Feel

Easy Paced Run

Sample Day 3

0:30:00
Intervals - Run/Walk

Please vary your movement according to the walk and running sections. Choose a slow pace when running with the motto: "Running without panting." For the walking intervals, you should take speedy walking steps

Sample Day 4

0:08:00
Flex Routine

Flex Routine

Sample Day 6

0:30:00
Intervals - Run/Walk

Please vary your movement according to the walk and running sections. Choose a slow pace when running with the motto: "Running without panting." For the walking intervals, you should take speedy walking steps

Sample Day 8

0:20:00
16.6TSS
Active Recovery Day

Easy Recovery day.
Stay in a comfortable zone.

parkrun sub 30 plan (15 Week Plan)

$30.00 - Buy Now