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5 Km BEGINNER Running Plan (Heart Rate Based)


Pinnacle Multisport

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12 Weeks

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Plan Description

This plan is aimed at the BEGINNER who would like to start running but does not know where to start. This plan is based on heart rate, so you will require a running sports watch that records heart rate.

The plan will take you from couch to running 5 kms. The plan is written in easy to understand language and time based. To ensure a good all round level of fitness there are days when you can cross train or ride a bike. Cross training will help with core strength as well as cardio and help to break up the weeks from just running and variety. If not up to cross training then rest on these days

All workouts are written in plain easy to understand english and based on heart rate zones. Whilst not the most accurate as every individual is different, the simplest method for determining your maximum heart rate is the "220 minus your age" method. Based on the derived number, we can calculate your zones which are applied in the plan.

For an example, if you are a 35 year old athlete, Maximum heart rate is 220-35 years - 185 beats per minute.

Zones for training:
Zone 4: 80-95% of 185 bpm = 166 to 175 bpm
Zone 3: 86-89% of 185 bpm = 159 to 165 bpm
Zone 2: 75-85% of 185 bpm = 139 to 158 bpm
Zone 1: 65-74% of 185 bpm = 120 to 138 bpm

After completing the 12 week plan you will have a base fitness to run your first 5 km race. Hopefully enjoying it and with a view to progressing to 10 kms or more

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x3
1:47 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
1:47 hrs 1:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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