This plan is to challenge yourself to a 5k run in a good fashion.
Trainingplan with an average of 2-3 h a week of training. At the end expect some more hours of training to add some volume.
Zone 1 = Recovery (very slow, for in between interval/sprint)
Zone 2 = Slow Running, volume training (speacking/singing pace)
Zone 3 = Race pace (pace you can hold on during your 5k challenge)
Zone 4 = Interval pace (pace just beyond your comfort, you must feel your breath accelerating)
Zone 5 = Sprint pace (full gaz pace, for short sprints)
Safe 24 weeks planning to really get the most out of you, minimizing the risk of injury, overtraining. I've coached recreant runners, bikers, thriathletes with succes. If any question arises, do not hesitate to contact me by email: info@sportpraktijkzingem.be .