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CD - 5k Plan • 10 Weeks • 3 Workouts/Week • Heart-Rate (THR) • 2:40h-3:10h

Author

Coach Dave

All plans by this Coach

Length

10 Weeks

Plan Specs

running 5km beginner intermediate hr based

Refund Policy

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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Plan Description


5k - Plan Overview:


• 10 weeks
• 3 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 2 hours and 40 minutes and increases to 3 hours and 10 minutes
• 2 core workouts per week
• maximum 10% increase of the training volume to avoid overtraining
• structured workouts
• training sessions can be downloaded automatically to your Garmin watch, Zwift and other apps
• Email support for questions or help with using the plan
• Reusable plan (including updates)


The plan fits for you, if You…:


✅ train since at least 1/4 year on average 2-3 times per week
✅ are healthy
✅ are ready to run three times a week
✅ have a sports watch that tracks your heart rate


Do you have any questions? Then just write to me now!


www.coach-dave.de
dave@coach-dave.de

Let’s go!!!

Your Coach Dave




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:34 hrs 1:30 hrs
0:33 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:34 hrs 1:30 hrs
0:33 hrs 0:20 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:40:00
33.3TSS
Foundation - 40

Warm Up: 10 min in Zone1
Main Part: 20 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 2

0:20:00
Core Step 1 - 3x30

Do each exercise 3 times (3 sets) for 30 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

Sample Day 4

0:50:00
53.3TSS
VO2MAX short Intervals - 2x5x1min

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 2 Set 5 x ( 1 min in Zone 5c / 1 min in Zone 1), 5 min between the sets in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 5

0:20:00
Core Step 1 - 3x30

Do each exercise 3 times (3 sets) for 30 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

Sample Day 6

1:10:00
63.3TSS
Long Run - 70

Warm up: 10 min in Zone1,
Main Part: 50 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

0:40:00
32TSS
Foundation Intervals - 40

Warm up: 10 min in Zone1
Main Part: 2 x (8 min Zone 2 / 2 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 9

0:20:00
Core Step 1 - 3x45

Do each exercise 3 times (3 sets) for 45 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

$19.95 - Buy Now