RUN With HEART RATE: First 5km race (BEGINNER, 9 weeks), Starts Any Week. SAT race. REUSABLE
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Darrin Jordaan, MSc (Med)., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.
All plans by this CoachLength
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
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
|
01:47:00 | 00:42:00 |
|
Strength
x1
|
00:41:00 | 00:45:00 |
|
Other
x1
|
00:30:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:47:00 | 00:42:00 | |
|
|
00:41:00 | 00:45:00 | |
|
|
00:30:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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