RUN With HEART RATE: First 5km to finish (BEGINNER, 6 weeks). Starts Any Week. SAT Race. REUSABLE
Darrin Jordaan, MSc Med., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.All plans by this Coach
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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.
MSc (MED), CSCS
Certified Irionman Coach
UCI Level 1 Coach
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|0:40 hrs||0:40 hrs|
|0:30 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:40 hrs||0:40 hrs|
||0:30 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor