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RUN With HEART RATE: First 5km to finish (BEGINNER, 6 weeks). Starts Any Week. SAT Race. REUSABLE

Includes Structured Workouts

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.

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Length

6 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.

Still have questions about this plan?
Includes Structured Workouts

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:
The program is appropriate for anyone that has been running recreationally with around 2 to 3 sessions per week. At most getting around 10km total distance a week

Goals of the plan:
This will help you run a 5km to finish comfortably.

This program is 6 weeks long and starts at 9km in the first week and peaks at around 22km in the 5th week.

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.

Other uses for this plan:
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
—— ——
Day Off x2
—— ——
Strength x1
0:40 hrs 0:40 hrs
Other x1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
—— ——
Day Off
—— ——
Strength
0:40 hrs 0:40 hrs
Other
0:30 hrs 0:30 hrs

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At The Threshold, we believe in challenging the status quo of outdated training methodologies to assist every athlete in discovering their untapped potential, and to reach the goals they set for themselves​.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