Coaching through trust and consistent communication
tRAINING PlANS
This is a beginner 10 week 5k plan custom for the Tyler Rudolph 5k but could be used for any beginner 5k training. This plan will allow you to have a gradual progression as you work your way towards the 5k. This plan will be delivered via the training platform TrainingPeaks and you will emailed the link approximately within 24 hours after purchase.
There will be 3 levels to this plan all based on RPE (Rating of Perceived Exertion). Level 1 is for beginners unable to comfortably run 10 continuous minutes. Example: Run:walk × repetitions (e.g. 2:2 × 6 = run 2 min, walk 2 min, repeat six times).
Level 2 is for those comfortably running 10–20 min. This is all easy base running with walking breaks whenever needed.
Level 3 is those comfortably running 20–30 min. Alternating Thursday hill work and light tempo fartlek; Thursday of race week stays easy.
Get the plan FREE with code TYLERRUDOLPH.
Use code RCT at checkout to receive this training plan FREE (100% off).
Welcome to the Rose City Triathlon Beginner Training Plan! You have 10 weeks until race day, which is plenty of time to prepare if you stay consistent.
The most important goal over the next 10 weeks is to build a regular training routine. If needed, you can move workouts around to better fit your schedule, but try to complete all scheduled sessions each week.
Before starting this plan, you should be comfortable swimming freestyle and have some experience swimming in open water. We strongly recommend joining a few open water swim sessions and practicing with a training partner or group whenever possible. Open water swimming is often the biggest challenge for first-time triathletes, and gaining confidence before race day will make the entire experience much more enjoyable.
Stay consistent, trust the process, and have fun. We look forward to seeing you at the starting line!
This is an 8-week 5k plan for an intermediate runner or a beginner with some experience and who is semi-competitive, who runs 20-25 miles per week. This plan tops out at just over 5.5 hours of running just past the midway point before the peaking. This includes heart rate-based runs for easy running or longer tempos and /or pace-based runs for intervals and reps.
Before starting this plan you should be used to running 3-5 times per week of of 20-30 miles per week. This intermediate running plan is also good for a first time marathoner with running experience. This marathon will plan will be start off with 25-30 miles per week and progress at 45-50 miles at max.
