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RomeroPerf - 12 week 5km Plan - Beginner (Improver) (Reusable)

Author

Rebecca Romero - Olympic Gold Medallist & Clive Boulton

All plans by this Coach
No Ratings

Length

12 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

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OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the Beginner but is a little more progressive than a typical couchto5k plan, the plan starts at 8 miles per week and peaks at 17 miles. The plan is built around 1 run session per day, 4-5 days per week.



WHAT IS THIS TRAINING PLAN FOR - This plan is a Beginner/Improver level plan geared towards those seeking a creditable 5km race performance 24-27mins (Men) and 26-29mins (Women)



WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running background and will perhaps be experienced in taking part in organised running events. They will now be looking to take a step forward and do more than just finish their 5km race goal.


CALL: If requested the plan can also include 2 x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.



PlanAvg Hours / weekMax Hours / weekRace Time AspirationLink

Beginner

2:08 hrs

2:39 hrs

26 - 30mins

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Intermediate

4:08 hrs

5:09 hrs

21 - 25mins

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Advanced

5:38 hrs

6:34 hrs

17 - 20mins

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Sample Week

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For further Information on our Training Plans visit our website 



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:02 hrs 0:45 hrs
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Workouts Per Week Weekly Average Longest Workout
2:02 hrs 0:45 hrs
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Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Sample Day 1

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 3

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 4

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 6

0:25:00
2.3mi
30TSS
Run - Run with short walk break

Your run will be 30mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-14:59mins - Easy Run
15-16:59mins - Walk, perhaps take a minute to stretch
17-30mins - Easy Run

Sample Day 8

0:20:00
2.17mi
24TSS
Run - Aerobic & Resilience Building

Continuous run with no walk break to start stretching our endurance capability from both a physiological and muscular skeletal resilience perspective.
Focus on good posture with 'high hips and running tall.

Sample Day 9

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 11

0:25:00
2.49mi
28TSS
Run - Aerobic & Resilience Building

Continuous run with no walk break to start stretching our endurance capability from both a physiological and muscular skeletal resilience perspective.
Focus on good posture with 'high hips and running tall.

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