Grn Mchn Multisports Beginner 5K Plan (12 Weeks) *Includes Cross Training

Author

Dan Szajta

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 5 Other, 1 Day Off, 2 Custom

Longest Workout

3.11 miles

Plan Specs

running 5km beginner hr based

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Summary

Thank you for considering a training plan written by the expert coaches of Grn Mchn Multisports. This plan was designed to guide athletes through HR training in preparation for a 5 KILOMETER distance race. Please consult your physician to ensure you're healthy enough to take on this endeavor. Grn Mchn Multisports, LLC is not responsible for any injury, illness, or over-training incurred by following a plan without the guidance of a coach.

We HIGHLY recommended contacting our coaches for Threshold HR testing to help establish HR zones that are referenced throughout this plan. We have developed our own zones, which may or may not line up with zones you have established through your own methods. Email us at grnmchnmultisports@gmail.com for a copy of the strength log this plan references or if you have any questions.

Good luck and Giddy up!

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We hope that you enjoy this plan an consider looking into our coaching packages: www.grnmchnmultisports.com/services

About Grn Mchn Multisports:
Grn Mchn Multisports was born out of the belief that quality coaching should be accessible to all athletes.

Since training without goals is merely exercising, every prescribed workout has a goal and purpose. We believe that long term success is only achieved when an athlete is patient, diligent, and consistently following a purposely written plan. Our plans prioritize development of the aerobic system, race specific energy management and injury prevention. We also believe there's more than one way to build durability. We find it safest to apply the majority of the intensity on the bike. Runners love their MEGA long runs, but we have kept our athlete's exposure to injury at a minimum through the use of frequent runs and split long runs. Our main principle of consistency is tarnished if an athlete is sidelined with an injury.

Our results speak louder than any words. Catch up with our training team to see what our athletes are up to. Grn Mchn Multisports athletes are quick to support one another and we are stronger as a unit than a bunch of individuals. If you wish to become part of this family, feel free to reach out.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:17
Training Load By Week
Average Weekly Training Hours: 04:17
Average Weekly Breakdown

Dan Szajta

Grn Mchn Multisports, LLC

Grn Mchn Multisports was born out of the belief that quality coaching should be accessible to all athletes. We aim to provide balance between the appealing price of a "cookie-cutter" coaching system and the fortune that many athletes dump into custom coaching.

With Grn Mchn Multisports, you can rest assured that your season plan was hand-crafted to your specific needs as an athlete. We sit down with all of our athletes to develop a game plan for each major racing phase of the year.

Back to Plan Details

Sample Day 1

0:20:00
Z1 Run

Your warm up period should take roughly 5 minutes, building from ZR, up through the gray area and to the bottom of Z1.

Work your way from the lower end of Z1 to the upper end of Z1, steadily, throughout the duration of the workout.

For single energy zone runs, like this, please set your watch to auto-lap every mile.

*If the workout is 60 minutes or longer, insert 30 second pickup every 30 minutes as: 10 seconds gradually getting up to speed, 10 seconds maintaining speed, 10 seconds returning to initial speed.

Sample Day 3

0:25:00
Z1 Run

Your warm up period should take roughly 5 minutes, building from ZR, up through the gray area and to the bottom of Z1.

Work your way from the lower end of Z1 to the upper end of Z1, steadily, throughout the duration of the workout.

For single energy zone runs, like this, please set your watch to auto-lap every mile.

*If the workout is 60 minutes or longer, insert 30 second pickup every 30 minutes as: 10 seconds gradually getting up to speed, 10 seconds maintaining speed, 10 seconds returning to initial speed.

Sample Day 3

0:15:00
Recovery Protocol

The more recovery activities you do, the better off you'll be.

When you're looking to get the most out of the training load you're putting in, it's important to spend a significant amount of time trying to clear fatigue from your body. Developing a habit of active recovery activities that work for you, can go a long way to absorbing the training load, preparing for the next session, and proactively limiting risk of injury. Every athlete is different so play around with different methods of recovery. Follow the link for some suggestions:


https://docs.google.com/document/d/1RB2JTBSbq4wrBZMwFUvMJV-gm1bgJkVMEX41UV_jM7w/edit#

Sample Day 4

1:00:00
Cross Train

Cross training is a great opportunity to change things up and escape from the daily grind of training. Choose an activity that you will enjoy but don't go overboard on time or intensity. Keep in mind the goal of your training and don't let your choice of activity interfere with your goals.

Follow the link below for a list of suggestions:
https://docs.google.com/document/d/145-sGyuRolDQz9DT3pYah_92R9H4zgFPzAi26BXJ2Fs/edit

Sample Day 5

0:30:00
Z1 Run

Your warm up period should take roughly 5 minutes, building from ZR, up through the gray area and to the bottom of Z1.

Work your way from the lower end of Z1 to the upper end of Z1, steadily, throughout the duration of the workout.

For single energy zone runs, like this, please set your watch to auto-lap every mile.

*If the workout is 60 minutes or longer, insert 30 second pickup every 30 minutes as: 10 seconds gradually getting up to speed, 10 seconds maintaining speed, 10 seconds returning to initial speed.

Sample Day 6

1:00:00
Cross Train

Cross training is a great opportunity to change things up and escape from the daily grind of training. Choose an activity that you will enjoy but don't go overboard on time or intensity. Keep in mind the goal of your training and don't let your choice of activity interfere with your goals.

Follow the link below for a list of suggestions:
https://docs.google.com/document/d/145-sGyuRolDQz9DT3pYah_92R9H4zgFPzAi26BXJ2Fs/edit

Sample Day 6

0:15:00
Recovery Protocol

The more recovery activities you do, the better off you'll be.

When you're looking to get the most out of the training load you're putting in, it's important to spend a significant amount of time trying to clear fatigue from your body. Developing a habit of active recovery activities that work for you, can go a long way to absorbing the training load, preparing for the next session, and proactively limiting risk of injury. Every athlete is different so play around with different methods of recovery. Follow the link for some suggestions:


https://docs.google.com/document/d/1RB2JTBSbq4wrBZMwFUvMJV-gm1bgJkVMEX41UV_jM7w/edit#

Grn Mchn Multisports Beginner 5K Plan (12 Weeks) *Includes Cross Training

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