This plan is aimed at the BEGINNER who would like to start running but does not know where to start.
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 rest 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.
STRYD Power meter or similar, using Coros, Garmin Polar etc
It is intended for the runner that has 3 available days per week to train. Starting with 1.5 hours per week and progressing to a peak of 2.5 hours per week. Long run is on a Sunday
The power intensity targets for workouts are based on the runner's FTP or CP. As instructed with plan calendar details, if you would like assistance in determining your FTP, please contact me through this site. If you have not already calculated your Critical Power, refer to https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-
Once calculated stay within the power ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.
As this is a couch to 5km there is no testing during the plan, only the 5km time trial or race at the end of the plan
As you near the end of the plan, feel free to contact me for planning your power target for the 5km.
Join and like my Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
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.