12 week 5km Plan - Beginner (Reusable).
12 week 5km Plan - Beginner (Reusable).
Length
12 Weeks
Plan Description
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.
| Plan | Avg Hours / week | Max Hours / week | Race Time Aspiration | Link |
|---|---|---|---|---|
Beginner | 2:08 hrs | 2:39 hrs | 26 - 30mins | |
Intermediate | 4:08 hrs | 5:09 hrs | 21 - 25mins | |
Advanced | 5:38 hrs | 6:34 hrs | 17 - 20mins |
Sample Week
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:03:00 | 00:45:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:03:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
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- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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