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RUN With HEART RATE: First 5km race (BEGINNER, 9 weeks), Starts Any Week. SAT race. REUSABLE

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RUN With HEART RATE: First 5km race (BEGINNER, 9 weeks), Starts Any Week. SAT race. REUSABLE

Includes Structured Workouts

Author

Darrin Jordaan, MSc (Med)., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.

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Length

9 Weeks

Includes 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

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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
Run	01:47:00	00:42:00
Strength	00:41:00	00:45:00
Other	00:30:00	00:30:00
Day Off	——	——

Training Load By Week

This plan works best with the following fitness devices:

Heart Rate Monitor

All supported devices

Darrin Jordaan

The Threshold

At The Threshold, we believe in challenging the status quo of outdated training methodologies to assist every athlete in discovering their untapped potential, and to reach the goals they set for themselves.

We recognize the importance of using and integrating the latest technology, in the form of power meters and electronic platforms that offer superior precision when compared with all other traditional endurance training methods.

We will change and inspire the world, one athlete, at a time.

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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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