Pinnacle MultisportAll plans by this Coach
This plan is aimed at the runner who can run 5km comfortably and is looking to improve Critical Power before increasing distance with a 10km or 21km plan
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 4 available days per week to train. Starting with 2 hours per week and progressing to a peak of 3 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 @pinnaclemultisport where you can post your queries on your plan and will provide feedback
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?