5k running - 12 week finisher plan with structured workouts

Author

Reinout Van Schuylenbergh

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 3 Day Off, 2 Run

Longest Workout

0:42 hrs

Plan Specs

running 5km beginner weightloss hr based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan takes you in a 12-week period from zero to a 5k endurance run.
We focus on a steady build up of the aerobic fitness with walking, jogging and crosstraining exercises. Finishing this program you will be ready for a 5k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.

Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:51
Training Load By Week
Average Weekly Training Hours: 01:51
Average Weekly Breakdown

Reinout Van Schuylenbergh, PhD

Triathloncoach.be

We offer training plans for endurance athletes and consultancy for coaches, clubs and teams. Every training plan is developed by Reinout Van Schuylenbergh, PhD and tailored to your personal objectives. Programs are based on current scientific evidence and good practices.

Our key values: personalized and data driven approach, your goal is our challenge, customer satisfaction, #cleansport, #fairplay

Back to Plan Details

Sample Day 1

0:28:00
10.8TSS
Steady walk

Description in workout details.

Sample Day 2

0:15:00
Mobility and core

Mobility and core program with 2 main goals in mind:
1) injury prevention
2) support running efficiency and performance

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 4

0:34:00
13.3TSS
Steady walk

Description in workout details.

Sample Day 6

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 7

0:35:00
14.2TSS
Steady walk

Description in workout details.

Sample Day 9

0:35:00
14.2TSS
Steady walk

Description in workout details.

Sample Day 10

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

5k running - 12 week finisher plan with structured workouts

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