5K: Masters Beginner Plan: 12 Weeks

Author

Bob Mittleman

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 3 Day Off

Longest Workout

0:45 hrs

Plan Specs

running 5km beginner masters

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Summary

This plan is designed for the athlete who is at the Masters level (40 years old and above) who wants to enter a 5k and who is just starting out. The plan is basic and meant to build each week. Your confidence will grow as will your fitness levels.

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

Bob Mittleman

Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

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Back to Plan Details

Sample Day 1

0:20:00
Easy Run...Week One

Welcome to the 12 week 5k, Masters Beginner plan. The first 4 weeks are set up as Prep work to get you ready for your race. We will start off very basic and build from there. In the early weeks, if you feel like you can handle a cardio workout on a day off, go for it but nothing more then 20 to 30 minutes.

In the end, have fun with this and enjoy your journey
For today: Easy run of 15 to 20 minutes.

Sample Day 3

0:20:00
Easy Run

Easy run of 15 to 20 minutes.

Sample Day 5

0:20:00
Easy Run

Easy run of 15 to 20 minutes.

Sample Day 7

0:20:00
Easy Run

Easy run of 15 to 20 minutes.

Sample Day 9

0:20:00
Easy Run

Easy run of 15 to 20 minutes.

Sample Day 11

0:20:00
Easy Run

Easy run of 15 to 20 minutes.

Sample Day 13

0:20:00
Easy Run

Easy run of 15 to 20 minutes.

5K: Masters Beginner Plan: 12 Weeks

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