This plan assumes that you can and have ran a 5K previously. Use your previous time or personal best to gauge your efforts in this program. The workouts in this program are based in Heart Rate Zones and efforts. Heart Rate zones will be explained in this plan. Heart rate zones are guidelines, not rules, and your personal physiology/fitness level may vary. If you do not have a previous 5K time, use your best guess to estimate and base your heart rate zones and speed on perceived effort.
This plan starts with 45 minutes of running and peaks at 1:15hrs/min of running in a given session. The 12-week plan has 4x times a week running sessions with 2 days a week of cross training, which means 1 day off each week.
Each week there will also be 2 Running Drill Sets. These are meant to be performed prior to the Run workout for the day. These will help build speed and agility.
Recovering Alcoholic turned experienced athlete with 14 yrs of running experience and 10 yrs of triathlon training. I started running in August 2011 with a couch to 5K program and being overweight. I found Triathlon in 2015 and was immediately hooked.
My philosophy is make small steps over a long period of time in the right direction. I hope to help others make a difference in their lives, find purpose, meaning and passion through physical exercise, life balance and embracing new adventures.