This plan is designed for beginner runners who can already run for 20-30min at a steady pace but want to improve their 5km time.
This plan has 3x runs per week from 30min to 60min including 2x intervals and 1x steady aerobic effort.
The workouts are structured by threshold heart rate or threshold pace. If you do not know what these are, perform the FTP test day 1. It is recommended to have a heart rate monitor and GPS sports watch for these workouts.
I'm Bec Fear, an IRONMAN U Certified triathlon coach and founder of Be The Fear. I coach age-group athletes stepping up in distance or chasing faster IRONMAN and IRONMAN 70.3 results, online and in Brisbane. Every plan is individualised and strength-integrated, built around your life. I learned to swim as an adult and went on to swim the IRONMAN 3.8km in under 1:20. 2nd AG, IRONMAN 70.3 Western Sydney 2024. Veteran owned. Coaching starts with a conversation.