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5km Ready

Author

Ross Hamilton

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

running 5km beginner intermediate hr based

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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

This program is for those who want to start improving their 5km times. This programme is suitable for complete beginners and those who may be running semi regularly but without any training structure. The programme is best completed using a heart rate monitor but can be easily adapted to those without.

The program will focus on building some basic endurance and efficiency working on some basics which will allow you to run faster more comfortably.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:50 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:50 hrs 1:00 hrs
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Ross Hamilton

Hamilton Sport

Hamilton Sport was created by triathlon athlete and physiologist Ross Hamilton to help professionals and amateurs achieve their fitness or sporting goals. We provide professional coaching and quality training support to all individuals of any level. We specialize in custom training plans and one to one support. Whether you are a complete novice looking to get fit or a professional athlete, we will work with you to ensure that your training plan is suitable for your lifestyle and fitness level.

Sample Day 1

0:30:00
22.2TSS
30min Endurance

30 minutes of steady running Z2 HR 5/10 RPE

Include 1X150m (30secs) Quick stride @80% effort at minute 10 and 20.

Focus on settling back down and getting breathing back under control following each rep

Sample Day 3

0:40:00
28.3TSS
45 min. Endurance with drills

Warm up 5mins gentle jog to raise body temperature.

Find flat straight surface which allows 20m clear runway.

Drill set:
2X20m High knees
2X20m Heel Flicks
2X20m Straight legs
2X20 Skips for Height

Main set: 25mins Z2 running 5/10 RPE

Sample Day 4

0:30:00
22.2TSS
30min Endurance

30 minutes of steady running Z2 HR 5/10RPE

Include 1X150m (30secs) Quick stride @80% effort at minute 10 and 20.

Focus on settling back down and getting breathing back under control following each rep

Sample Day 6

0:45:00
30TSS
Long run

Long steady run Z2 or 5/10 RPE. Stay relaxed and focus on maintain stride length throughout. Breathe through the belly and concentrate on relaxed breathing.

Sample Day 8

0:35:00
25.5TSS
35min Endurance

35 minutes of steady running Z2 HR 5/10RPE

Include 1X150m (30secs) Quick stride @80% effort at minute 10 and 20.

Focus on settling back down and getting breathing back under control following each rep

Sample Day 10

0:40:00
28.3TSS
45 min. Endurance with drills

Warm up 5mins gentle jog to raise body temperature.

Find flat straight surface which allows 20m clear runway.

Drill set:
2X20m High knees
2X20m Heel Flicks
2X20m Straight legs
2X20 Skips for Height

Main set: 25mins Z2 running 5/10 RPE

Sample Day 11

0:30:00
22.2TSS
30min Endurance

30 minutes of steady running Z2 HR 5/10RPE

Include 1X150m (30secs) Quick stride @80% effort at minute 10 and 20.

Focus on settling back down and getting breathing back under control following each rep

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