First 5k Race ever Trainingsplan 7 weeks

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First 5k Race ever Trainingsplan 7 weeks

Author

Peter Naegeli

All plans by this Coach

Length

7 Weeks

Typical Week

4 Run, 2 Day Off, 1 X-Train

Longest Workout

1:12 hrs

Plan Specs

running 5km beginner multi day

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Summary

Maybe you want to get ready for your first ever 5 k race, maybe you are about to make your comeback after a while not wearing a bib, or you just took up the challenge with your friends to enter a race. these 7 weeks should help you get there, you may double a few weeks yif you want to prepare a little bit longer, Tra to motivate friends to run along you during these sessions.. Enjoy.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:28
Training Load By Week
Average Weekly Training Hours: 03:28
Average Weekly Breakdown

peter naegeli

kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel
Coaching is based on your feedback, defined by RPE, HR or Power. up to you.
Get in touch with me to learn more. English, German and French speaking.

Sample Day 1

0:20:00
23.3TSS
week one 20 min. jogging

Lets start with a light jogging, all the followed sessions are structured in RPE. they are structured to allow you to upload to your Garmin watch if you want so...

Sample Day 3

0:31:00
33.8TSS
4 x 3 minutes

warmup jogging easy
4 x 3 minutes 2 minutes moderate 1 minute a little faster 1 minute recovery supereasy or walking

Sample Day 5

0:32:00
36.7TSS
20 minutes 6 - 8

Sample Day 6

1:00:00
Crosstrain

On these day do what ever you like, Swimming, Cycling, Pilates, Yoga, Strength etc

Sample Day 7

0:47:00
56.7TSS
35 minutes 6 - 8

Sample Day 8

1:00:00
Crosstrain

On these day do what ever you like, Swimming, Cycling, Pilates, Yoga, Strength etc

Sample Day 9

0:35:00
37.8TSS
8 x 30 secs

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