parkrun sub 30 plan (15 Week Plan)
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parkrun sub 30 plan (15 Week Plan)
Author
Graham Hand
All plans by this CoachLength
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
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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
Sample Day 1
Flex Routine
Sample Day 2
Bush Hike
Sample Day 2
Easy Paced Run
Sample Day 3
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
Flex Routine
Sample Day 6
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
Easy Recovery day.
Stay in a comfortable zone.