RUN With HEART RATE: First 5km to finish (BEGINNER, 6 weeks). Starts Any Week. SAT Race. REUSABLE
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Author
Darrin Jordaan, MSc Med., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.
All plans by this CoachLength
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.
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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
x1
|
—— | —— |
Strength
x1
|
0:40 hrs | 0:40 hrs |
Other
x1
|
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 |