A 4 day a week 5km plan with structured workouts based on pace to get you into running and build a good base,
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.
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
If you have no idea of your lactate threshold pace, then I recommend you consider our Beginner Running plan based on RPE (Rate of Perceived Effort)
Join and like my Facebook page @pinnaclemultisport 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.