3.1 / 5k Beginner Training Plan with Power, 2016

Author

Mike Ricci, USA Triathlon Elite Coach

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 4 Run, 2 Strength

Longest Workout

1:10 hrs

Plan Specs

running 5km

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Summary

5k Beginner Plan with Power

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 12 Weeks
Time: 33 hours

This program should be used for an athlete who is training with a Running Power Meter, and whose goal is to run a 5k in the 31:00+ range and has a good running base in the past 4 weeks. The schedule consists of 3-4 runs per week and it is run specific. The plan includes core workouts as well. The maximum volume is around 3.5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Championships. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!

Purchase of this plan includes our "Training Terminology" and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your Power Zones.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:59

Michael Ricci

D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.

Back to Plan Details

Sample Day 1

0:19:59
20' Easy

Easy - 20 minute run - stop and take a walk break if you need to. Observe your power today - just see what it is. What number feels too hard and what feels too easy?

Sample Day 3

0:15:00
4x20" Strides

15' run with 4x20" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. Observe your power today - just see what it is. What number feels too hard and what feels too easy? Stretch when done and add in Core 1, 2 or 3.

Sample Day 5

0:25:00
6x40" strides

10' WU. Then Then 6x40" strides. Observe your power today - just see what it is. What number feels too hard and what feels too easy?10' CD. Stretch when done.

Sample Day 8

0:19:59
Run Base: Strength - min

Run on a hilly course or treadmill. See what the power difference is between hills and running on flatter terrain. Observe your power today - just see what it is. What number feels too hard and what feels too easy?Stretch when done.

Sample Day 10

0:30:00
Go Fast Day!

Warm up for 5-10 minutes. Then run at your best effort for 4 laps of the track, or 1 miles. Record average power for the mile. Easy 5' cool down. Take your mile time and add 2.5 minutes, and this will now be your 'easy' pace.

Sample Day 12

0:20:00
6x30" Strides

20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Observe your power today - just see what it is. What number feels too hard and what feels too easy?Stretch when done and add in Core 1, 2 or 3.

Sample Day 13

0:30:00
Easy

Run on a flat course or treadmill.
Make this 'easy'! Observe your power today - just see what it is. What number feels too hard and what feels too easy?Stretch when done and add in Core 1, 2 or 3.

3.1 / 5k Beginner Training Plan with Power, 2016

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