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Novice Road Running 5km Program - 7 weeks


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7 Weeks

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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Plan Description

A 7-week program to get you from Zero to completing your first 5km or Park Run.
5 Training Weeks, 1 Taper Week, 1 Recovery Week.

A Basic Core Exercise training program is included for download.

A combination of Running and Walking sessions to slowly build your endurance and allow your body to adapt to the higher intensities of a running programs.

Perceived Exertion Levels are stated because the Work Intervals are sometimes too short for Heart Rate to rise significantly. However, wearing a Heart Rate Monitor will give you a good idea how hard you are pushing yourself.

Measure your average heart rate over each session.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:16 hrs 0:40 hrs
Other x2
0:21 hrs 0:15 hrs
Day Off x1
—— ——
Walk x1
0:32 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:16 hrs 0:40 hrs
0:21 hrs 0:15 hrs
Day Off
—— ——
0:32 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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