BCA | 5 Kilometer Plan Pace – NOVICE – 12wks. + 24/7 Email Support
Jonathan MelvilleAll plans by this Coach
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Breakaway Coaching and Analytics
The following 12-week plan peaks you for a 5km race and is suitable for time limited novice runners. Training has been designed for novice runners with no back to back hard session to allow for adequate recovery, and two days of rest per week. The event is planned for a Sunday however, the 15+ page training guide informs you how to adjust the programme to peak for the Saturday.
- Evet experience: Very little to none.
- The programme starts at 2:08 hours and progresses to 02:43 hours (max week)
- Short workouts mid-week to accommodate work.
- 4 run workouts per week.
- 1 strength workout per week.
- The programme uses pace.
What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Comprehensive training guide.
- Coaching advice including recovery strategies.
- You can re-use the plan as much as you please.
- The programme is designed so you can adjust which day your main event is.
- Each workout is supplied with a PDF providing additional information.
- Workouts can be exported to your Garmin device.
Personalised Nutrition Plan:
- A detailed overview of your nutrition requirements per week.
- Every week you are supplied with a nutrition plan personalised to your training.
If you are still unsure, fill in the below questionnaire and BCA will get back with the right plan for you (should take 5 minutes)
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:45 hrs||0:45 hrs|
Day Off x2
|0:25 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:45 hrs||0:45 hrs|
||0:25 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter