BCA | Masters - Beginner | 12 Weeks | 5km Run

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 3 Day Off, 3 Custom, 1 Strength

Longest Workout

0:45 hrs

Plan Specs

running 5km beginner masters time goal hr based tss based strength

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 Masters athlete?
A good measure is your best 5km run time in the past 12 months, anything over 28:59 (mins/sec) would mean this programme should be suitable for you.

This programme has been designed for master athletes over the age of 40 years. If you have not exercised in a while (3+ months), it is not a problem as the programme accommodates this. Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

This beginners - masters 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
Average Weekly Breakdown
Average Weekly Training Hours: 01:38
Training Load By Week
Average Weekly Training Hours: 01:38
Average Weekly Breakdown

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

0:15:00
10TSS
Preparation Phase | Week 2 | Activation

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

0:20:00
16.7TSS
Preparation Phase | Week 1 | Easy Run

A continuation of warming up the body before training becomes more stressful on the body. Keep to flat route running in zone 2.

Sample Day 5

0:20:00
Preparation Phase | Week 1 | Resistance Training

The opening resistance training workout consists of predominantly lower body work. As means of continuing to prepare the body for the next phase of training.

Sample Day 6

0:25:00
20.8TSS
Preparation Phase | Week 1 | Endurance Run

Similar intensity to Thursday however an increase in duration, to get the body used to endurance style running.

Sample Day 8

0:20:00
20TSS
Accumulation Phase | Week 2 | Endurance Run

The Accumulation phase is largely about increased aerobic training volume. The following week has been designed accordingly. During at 75-80% of Max Heart Rate.

Sample Day 9

0:30:00
25TSS
Accumulation Phase | Week 2 | Endurance Run

Two run days in a row to teach the bodies ability to recover between workouts. Low zone two work due to the longer duration.

Sample Day 11

0:25:00
25.4TSS
Accumulation Phase | Week 2 | Endurance Run

During a microcycle (1 week) progression must be implemented. To exhibit this todays run progresses in duration when compared to Tuesday.

BCA | Masters - Beginner | 12 Weeks | 5km Run

$4.95 - Buy Now
_