Browse More Plans

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

All plans by this Coach
No Ratings

Length

9 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:
This plan is appropriate for beginner runners with a goal of finishing their first 5km run.

Minimum requirements before starting plan:
Before you 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 this 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.co.za



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
1:47 hrs 0:42 hrs
Strengthx1
0:41 hrs 0:45 hrs
Otherx1
0:30 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:47 hrs 0:42 hrs
Strength
0:41 hrs 0:45 hrs
Other
0:30 hrs 0:30 hrs
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At The Threshold, we believe in challenging the status quo of outdated training methodologies to assist every athlete in discovering their untapped potential, and to reach the goals they set for themselves​.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.