Average Weekly Training Hours 02:43
Average Weekly Training Hours 02:43
5k Beginner Author:
Mike Ricci, USAT Triathlon Level 3 Coach
This program should be used for an athlete whose goal is to run a 5k in the 31:00+ range and has a good running base in the past 4 weeks. The schedule consists of 3-4 runs per week and it is run specific. The plan includes core workouts as well. The maximum volume is around 3.5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.Our programs are designed for the age group triathlete who has
a busy life with a full time job, a family and / or other responsibilities. Our plans set YOU up for success!
We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!Years of coaching experience goes into the design of our plans!
USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line! Purchase of this plan includes
our "Training Terminology" and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time. Most importantly
, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan. If you have questions
about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com
and check out our website at: www.D3Multisport.com
Sample Day 2
Easy - 20 minute run - stop and take a walk break if you need to.
Sample Day 4
15' run with 4x20" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Sample Day 6
10' WU. Then Then 4x20" strides. 10' CD. Stretch when done.
Sample Day 9
Run on a hilly course or treadmill. Stretch when done.
Sample Day 11
Warm up for 5-10 minutes. Then run at your best effort for 4 laps of the track, or 1 miles. Record heart rate if you have a heart rate monitor. Easy 5' cool down. Take your mile time and add 2.5 minutes, and this will now be your 'easy' pace.
Sample Day 13
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Sample Day 14
Run on a flat course or treadmill.
Make this 'easy'! Stretch when done and add in Core 1, 2 or 3.