Beginner Sprint in 8 weeks
Beginner Sprint in 8 weeks
Length
8 Weeks
Plan Description
This plan is for somebody who can swim 50 meters/yards (one lap) in the pool, bike for a sustained effort at 30 minutes and has run a stand alone 5K.
We will start by discussing efforts and zones by using the Rate of Perceived Exertion (RPE) scale and applying those to zones.
Zone1 will fall into 1-3 on the RPE scale and feels very light to easy
Z2 will fall into the 3-5 on the RPE scale and feels moderately light to moderate but still in conversation effort
Z3 is 5-7 on the RPE scale and is moderate with heavy breathing to mod/hard but able to talk a few words
Z4 is 7-9 on the RPE scale and is hard enough that you can't talk but you can hold this effort for 60 minutes
Z5 is a 10 on the RPE scale and is maximal effort
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
01:22:00 | 00:45:00 |
Bike
x2
|
01:49:00 | 01:10:00 |
Swim
x2
|
01:11:00 | 00:50:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:22:00 | 00:45:00 | |
|
01:49:00 | 01:10:00 | |
|
01:11:00 | 00:50:00 | |
|
—— | —— |
Training Load By Week
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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.
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