BCA | 5 Kilometer Plan Pace – NOVICE – 9wks. + 24/7 Email Support
BCA | 5 Kilometer Plan Pace – NOVICE – 9wks. + 24/7 Email Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Breakaway Coaching and Analytics
The following 9-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.
Novice Runners:
- 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
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.
- Data analysis: see training guide for detail.
Contact BCA directly for help:
Email: info@breakawaycoachingandanalytics.com
Website: https://www.breakawaycoachingandanalytics.com/
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
01:42:00 | 00:45:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:26:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:42:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
00:26:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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