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GA Endurance | 5K | Başlangıç Seviye | 4 Hafta | Hazırlık Dönemi

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GA Endurance | 5K | Başlangıç Seviye | 4 Hafta | Hazırlık Dönemi

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

GA Coaching

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Bu Program Size Uygun mu?

Bu 4 haftalık 5K Başlangıç Seviye Hazırlık Dönemi programı, koşuya yeni başlayan ve mevcut temel kondisyonunu düzenli biçimde korumak isteyen sporcular için GA Endurance tarafından hazırlanmıştır.

Program; kontrollü koşu/yürüyüş çalışmaları, kolay aerobik koşular, temel teknik ve ritim uygulamalarıyla sürdürülebilir bir antrenman düzeni oluşturmayı hedefler.

Programda Sizi Neler Bekliyor?

• Rahat koşu/yürüyüş ve kolay aerobik çalışmalar
• Başlangıç seviyesine uygun kısa teknik, yokuş ve ritim uygulamaları
• Gereksiz yorgunluğu önleyen kontrollü ilerleme
• Bir sonraki 5K hedef döneminize hazır kalmanızı sağlayan dengeli yapı

Antrenör Desteği

Program kurulumu, antrenman bölgeleri veya TrainingPeaks kullanımı hakkında destek için account@gaendurance.com adresinden bizimle iletişime geçebilirsiniz.

Başlangıç Gereksinimleri

• 30 dakika tempolu yürüyebilmek ve kısa koşu/yürüyüş aralıklarını tamamlayabilmek
• Haftada 3–4 gün antrenman yapabilmek
• Kolay günlerde kontrollü kalmaya istekli olmak
• GPS saat ve nabız monitörü tavsiye edilir ancak zorunlu değildir

Son Not

Bu 4 haftalık program, geliştirdiğiniz temel kondisyonu ve antrenman alışkanlığını korumanız için sade ve amaçlı bir çerçeve sunar.

GA Endurance diğer antrenman programlarını keşfedin

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Run x4
02:02:00 00:55:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Run
02:02:00 00:55:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

GA Endurance

GA Endurance

Goksen Cinar, MSc, is a sports scientist, national team coach, and founder of GA Endurance. With more than 25 years of coaching experience, he combines sports science, endurance coaching, and data-driven methodology to help athletes achieve sustainable performance improvements. He is a 4-time Ironman 70.3 World Championship qualifier and 4-time full-distance Ironman finisher.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

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Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

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