Running, 5k Road Race beginner Training plan, by Eric Kenney, Ek Endurance Coaching

Author

Eric Kenney

All plans by this Coach

Length

16 Weeks

Typical Week

2 Run, 2 Day Off

Longest Workout

1:00 hrs

Plan Specs

running 5km beginner hr based pace based

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Summary

EK Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.

Beginner to int. training plan for 5k running race. This plan will get you on your way to a personal best 5k. filled with cross training some fun workouts and a slow progression to see that you’re fit, healthy, mentally and physically ready for race day!

contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:46
Training Load By Week
Average Weekly Training Hours: 01:46
Average Weekly Breakdown

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Back to Plan Details

Sample Day 1

0:15:00
Custom

go over the docs. attached. your zones and the core routine! these are both very important! e-mail questions to Eric@ekendurancecoaching.com

Sample Day 2

0:30:00
Custom

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 4

0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 6

0:45:00
Custom

Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor button 10 minutes into Time Trial. your avge pace for teh full 30' is your threshold pace. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). use this to find your HR training zones.

Sample Day 9

0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 11

0:40:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. feel free to make these base runs lomger. your goal is to 1. keep a stedy pace for the duration of he run. 2. Always be in control of your effort. 3. NEVER feel like you over did it at the end of the run.

Sample Day 13

1:00:00
Custom

Cruise intervals. Warm-up well. Then do 3-4 x 8 minutes. Build to heart rate 3-4zones (4 minute recoveries). Relaxed form! Listen to breathing. good warm up and cool down.

Running, 5k Road Race beginner Training plan, by Eric Kenney, Ek Endurance Coaching

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