BCA | Beginner | 12 Weeks | 5km Run

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

3 Day Off, 1 Other, 4 Run, 1 Custom

Longest Workout

3.11 miles

Plan Specs

running 5km beginner time goal hr based pace 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.

The BCA Vision

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

​Be part of the BCA vision and advance your performance.

About the Author | Founder - Jonathan Melville

Subsequent to founding BCA I have led tremendously successful projects. My personal favourite was coaching a triathlete to work towards the prestigious Brighton and Hove Triathlon, who finish third in their category and in the top 10% overall in just 76 days. The project required a great attention to detail, which I hope shows in this programme.

How do I know I'm a Beginner?
A good measure is your best 5km run time in the past 12 months, anything over 27:59 (mins/sec) would mean this programme should be suitable for you.

Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

This beginners program is packed with a variety features to improve your run times. Some of these features include a programme manual with all the details, PDF documents for each workout giving you useful information for every session, nutrition plans to optimise recovery an enhance performance and more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:50

Jonathan Melville

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

Be part of the BCA vision and advance your performance.

Back to Plan Details

Sample Day 1

0:20:00
13.3TSS
Accumulation Phase | Week 1 | Activation Run

The opening session of the 12 weeks is to activate the required muscle groups used when running. During the 20 minutes block focus on the correct running technique - take note of the Steps per Minutes (SPM).

Sample Day 3

0:46:00
69.3TSS
Accumulation Phase | Week 1 | Test Run

Critical Speed (CS) represents the pace that can be sustained for 30 minutes. Once the 30 minute test has been completed, followed the guide in the handbook to establish your training zones.

A general pacing guide is to start 40 bpm under your max heart rate then build throughout.

Sample Day 5

3.11mi
Accumulation Phase | Week 1 | Run

A good measure of improvement is to compete a 5 km before and after the training programme. Completing the local park run would be a tremendous way of completing today's session.

Sample Day 6

0:30:00
29TSS
Accumulation Phase | Week 1 | Endurance Run

The theme for the next few weeks is largely about accumulating training volume to build an endurance. Similarly, today's workout, is aerobic in nature.

Sample Day 8

0:20:00
15.2TSS
Accumulation Phase | Week 2 | Easy Run

A recovery style run to enhance adaptations made. Effort level low zone 2/1. If preferred the workout can be a 30 minute walk of light intensity (zone 1).

Sample Day 9

0:30:00
29TSS
Accumulation Phase | Week 2 | Endurance Run

Same theme to last Sunday. Endurance runs increase in duration over time to improve exercise capacity (the amount of exercise that can be completed without over training).

Sample Day 11

0:25:00
26.2TSS
Accumulation Phase | Week 2 | Tempo Run

A shorter duration, but a higher intensity. Make sure to take note of the SPM as this increases proportionally with speed.

BCA | Beginner | 12 Weeks | 5km Run

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