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BCA | 5 Kilometer Plan Heart Rate – NOVICE – 8wks. + 24/7 Email Support

Author

Jonathan Melville

All plans by this Coach

Length

8 Weeks

Plan Specs

running 5km beginner time goal power based hr based tss based strength base period

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.

Still have questions about this plan?

Plan Description

Breakaway Coaching and Analytics

The following 8-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 02:30 hours (max week)
- Short workouts mid-week to accommodate work.
- 4 run workouts per week.
- 1 strength workout per week.
- The programme uses heart rate.

What does this programme include?
Open Communication:
- Email support 24/7
- Data analysis (upon request) every 6 weeks

Programme Manual:
- 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.

Structured Workouts:
- 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)
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:41 hrs 0:40 hrs
—— ——
0:23 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:41 hrs 0:40 hrs
—— ——
0:23 hrs 0:30 hrs

Training Load By Week


Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

0:20:20
14.4TSS
activation + sprints # 1

MS - 3 mins @ 78-83% + 10 secs @ max. x 3

FOCUS: To increase muscle fiber recruitment. Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Sample Day 2

0:30:00
12.5TSS
strength and conditioning + plyometrics # 4

FOCUS: Plyometrics training to activate/increase muscle fibers used. Exercises are completed with just body weight. The speed of contraction is 2 seconds down and 1 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ body weight.

Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time.

warm up.
- foam rolling
- resistance band

mainset - core: *
- plank = 20-60 secs x 2-3 sets
- russian twist = 6-12 reps x 2-4 sets
- glute bridge = 6-8 reps x 2-4 sets

mainset - lower body: 12-15 reps x 2-3 sets:
- single leg hops
- lateral jumps
- landing stability
- single leg squat

mainset - upper body:
- push ups jumps = 4-6 reps x 2-3 sets
- opposite arm and leg reach = 4-6 reps x 2-3 sets

* 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 3

0:28:00
34.7TSS
threshold heart rate + test # 1

Complete the following THR test to set your training zones. Only take the average pace from the full minutes as your new THR.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80%
1 minutes @ 60-65%
Repeat x 3

4 minutes @ 80-85%
1 minutes @ 60-65%
-------------------------------------------------------
Mainset:
30 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 5

0:20:00
13.3TSS
aerobic endurance run + basic # 1

MS - 20 mins @ 78-83%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

Sample Day 6

0:30:00
20TSS
aerobic endurance run + basic # 1

MS - 20 mins @ 78-83%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

Sample Day 7

0:25:00
32.5TSS
anaerobic endurance run # 1

MS - 2 mins @ 110% + 1 mins @ walking. x 5.

FOCUS: The aim is to improve to your ability to contract while large amount of lactate has accumulated. Effort level is just over 1500 meter pace.

OPTIONS: If you prefer training to a distance, replace the 2 minute efforts with a distance of 500 meters.

Sample Day 9

0:20:00
13.3TSS
aerobic endurance run + basic # 1

MS - 20 mins @ 78-83%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

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