5k Beginner Plan (10 Week Plan)
Author
Graham Hand
All plans by this CoachLength
10 Weeks
Typical Week
4 Run, 1 Strength, 2 Day Off
Longest Workout
1:00 hrs
Plan Specs
running 5km beginner weightloss hr based pace based tss based
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Summary
This plan is designed for a beginner runner who has a targetted 5k Race.
This plan is simple to follow and is aimed at a novice runner.
Stats
Sample Day 1
Easy Paced Run
Sample Day 2
Running Strength Program
Cross Train/Gym Class/Weights
Sample Day 3
Mixed Intervals
Sample Day 4
Skipping Rope
Sample Day 6
During the tempo run, you run faster than your "feel-good pace." However, you should have the impression that you can keep up this pace for a very long time. Your breath should be slightly strained, but regular. Still, you should not breathe too heavily. When running a tempo run, you should not feel like you're in a competition.
Sample Day 8
During the tempo run, you run faster than your "feel-good pace." However, you should have the impression that you can keep up this pace for a very long time. Your breath should be slightly strained, but regular. Still, you should not breathe too heavily. When running a tempo run, you should not feel like you're in a competition.
Sample Day 9
Running Strength Program
Cross Train/Gym Class/Weights