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8 Week - Zero to Hero 5km Run

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8 Week - Zero to Hero 5km Run

Author

Anton Swart

All plans by this Coach

Length

8 Weeks

Plan Description

My programs are set out to not only improve your performance but to educate you as to what is important, and to understand the process of why you are doing. During these 8 weeks you will be challenged with 2 Fitness test to determine your Fitness level. Not only will you be running but you will be working on you Flexibility and Mobility and your Functional Stability and Strength (which is added in your program to do).

Appendixes that are included:
1) "Calculator: Training Heart Zone & VO2Max" to calculate you training Heart Rate and your VO2max level.
2) "Normative Data - Cooper test" to calculate level of fitness against your peers.
3) "VO2max Normative Data" to calculate level of fitness against your peers.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
00:18:00 00:22:00
Day Off x2
—— ——
Strength x1
00:26:00 00:30:00
Custom x1
00:22:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Run
00:18:00 00:22:00
Day Off
—— ——
Strength
00:26:00 00:30:00
Custom
00:22:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Anton Swart

Bio-Coach Anton Swart Training Peaks

I have 25 years experience in Triathlon, Duathlon, Swimming, Running and Cycling on a National and International level. I am a Ultra endurance athlete and I have a special interest in post-operative rehabilitation and program design for all athletes. Being a Dad I know that training can be challenging along with a full time career and family life. My training programs are wisely planned around the busy SUPER Mom and Dad’s to achieve their goals and leave a Legacy of Love for their children.


  • 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.

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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