The Rogue Beginner 5K Plan

This 8-week plan is built for true beginners—you don’t need to be a runner (yet). Whether you're starting from zero or returning after a long break, this walk/run program will help you confidently complete your first 5K—without burnout, pressure, or perfection.

This plan is for you if:
– You’re new to running and want a clear, gentle place to start
– You’ve struggled to stick with training plans in the past
– You want to build fitness without extreme workouts or confusing jargon
– You’d love to complete a 5K with support, structure, and confidence

You’ll run 3 days per week using a run/walk method that gradually increases running time while keeping it doable and sustainable. Walk breaks are built into the plan—no shame, no skipping. We’ll slowly increase your endurance so that by the end of 8 weeks, you’ll be ready to complete a full 5K.

The first half of the plan is focused on consistency and comfort—easy intervals, short movement-based workouts, and learning how to tune into your body. In Week 3 or 4, we gently introduce strides and optional hill sprints to help you build running efficiency and confidence (without overloading tired legs). By Week 6, you’ll be running 2 miles steady—and by Week 8, you’ll be crossing your first 5K finish line with pride.

What’s included:
– A welcome video from your coach
– 3 run/walk workouts per week
– Optional mobility and foam rolling suggestions for recovery
– TrainingPeaks setup tips and beginner-friendly guidance
– Basic email support if you have questions along the way

No strength training. No pressure. Just you, your breath, your body—and the steps it takes to run your first 5K.

Let’s start right where you are—and finish stronger than you ever expected.