5km - Rookie Edition - Time and Effort Based

Average Weekly Training Hours 00:47
Training Load By Week
Average Weekly Training Hours 00:47
Training Load By Week

Target Athlete: Beginner Target Race: Any 5k event This is a 10 week training plan for first timers to running and those who have been sedentary for a very long time and need to get off the couch and back into shape. The programme starts with 3 weeks of just walking to get you moving, progresses to run/walking and finishes off with your goal which is a 5k run. The programme includes a number of long walks to build your endurance without putting too much strain on your body. After getting one 5k under your belt, you can start making new goals based on time and pick a different training plan to help you reach your goal. You can also find me at "active4life.co.za". I will be more than happy to create an individualised training plan that fits your weekly schedule and prepares you for all the races you are hoping to participate in.

Sample Day 1
0:20:00
13.3TSS
Brisk Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Sample Day 4
0:20:00
13.3TSS
Brisk Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Sample Day 8
0:25:00
16.7TSS
Brisk Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Sample Day 11
0:20:00
13.3TSS
Brisk Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Sample Day 13
0:30:00
20TSS
Brisk Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Sample Day 15
0:25:00
15.8TSS
Run/Walk

Sample Day 20
0:30:00
20TSS
Brisk Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Kathleen Shuttleworth
|
Active4Life

With over 12 years of coaching experience and 30 years competitive athletic experience, Coach Kathleen offers customised training programs designed to suit each runner's individual needs. Whether you are a beginner, seasoned veteran, weekend warrior or racing snake.

Coach Kathleen is a well known specialist in developing young endurance athletes . Age specific junior squad training is offered all year round in the southern suburbs of Cape Town, South Africa.