RUN With HEART RATE: First 5km race (BEGINNER, 9 weeks), Starts Any Week. SAT race. REUSABLE
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Author
Darrin Jordaan, MSc (Med)., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.
All plans by this CoachLength
9 Weeks
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
Who is this plan for:
This plan is appropriate for beginner runners with a goal of finishing their first 5km run.
Minimum requirements before starting this plan:
To begin this plan, make sure you can run up to 20mins comfortably around 3 times per week.
This program will start around 2 hours per week and peak at around 4 hours in week 8.
Whats included in the plan:
This plan includes strength work. You will need to have access to a swiss ball, but this not strictly necessary.
This plan uses heart rate as the basis of intensity. And works off 220-age for determining training zones.
This plan can also be used as a low volume maintenance or as a transition plan for higher volume runners to use during the off season.
Contact Information:
Darrin Jordaan
MSc (MED), CSCS
Certified Irionman Coach
UCI Level 1 Coach
darrin@thethreshold.co.za
www.thethreshold.coach
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
1:47 hrs | 0:42 hrs |
|
Strength
x1
|
0:41 hrs | 0:45 hrs |
|
Other
x1
|
0:30 hrs | 0:30 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:47 hrs | 0:42 hrs | |
|
|
0:41 hrs | 0:45 hrs | |
|
|
0:30 hrs | 0:30 hrs | |
|
|
—— | —— |
Training Load By Week
