TC2 5k in 5 weeks

Average Weekly Training Hours 02:45
Training Load By Week
Average Weekly Training Hours 02:45
Training Load By Week

This is designed for the new or untrained athlete looking to finish a 5k safely and happily.

Sample Day 1
0:30:00

Your choice of mode: hike,, row, aerobics class, yoga, stair climb, elliptical, bike etc. Anything except sport. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort, and minimiz. weeight bearing exercsie.

Sample Day 1
0:15:00

Strength/ Core

Sample Day 2
0:20:00

Run/ Walk- set your watch timer for 1 minute intervals. Walk for 2 minutes at a steady pace. Then run relaxed and comfortable for 1 min. Repeat this pattern for the time specified.

Sample Day 3
0:15:00

Strength/ Core

Sample Day 3
0:20:00

Steady walk at low HR zone. Easy pace.

Sample Day 4
0:30:00

Group run. Pace yourself and stay relaxed with slow deep breaths. Walk when needed. Finish with run form drills
3x15yds each with walk back recovery: high knees, high heels, skipping.

Sample Day 6
0:40:00

walk 5 min to warm up. complete 10 sets of( 2 min. relaxed run/ 1 min walk). Do this workout of a soft surfac if possible.

Tim Crowley
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TC2 Coaching LLC

Triathlon, duathlon, Cyclo-cross, Mountain biking

Individual coaching for beginners to Elite professionals. Hand crafted plan to meet you athletic goals and lifestyle.