Running: 5K Level 1 intermediate 9 weeks(HR-based, 2 to 3 Hours per Week)

Author

Tricoachec Team

All plans by this Coach

Length

9 Weeks

Typical Week

1 Other, 6 Run

Longest Workout

0:45 hrs

Plan Specs

running 5km beginner hr based tss based

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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Target Athlete

This plan is appropriate for beginning runners preparing for their first 5K event or for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

Tricoachec

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.

Back to Plan Details

Sample Day 1

0:20:00
15TSS
RF1

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 2

0:20:00
Cross-train

Sample Day 3

0:45:00
42.5TSS
RSP1

5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)

Sample Day 4

0:20:00
Cross-train

Sample Day 5

0:25:00
20TSS
RF2

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6

0:20:00
Cross-train

Sample Day 8

0:25:00
25.8TSS
RFF1

5 minutes Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 3

Running: 5K Level 1 intermediate 9 weeks(HR-based, 2 to 3 Hours per Week)

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