14-Week Beginner 5K Plan

Author

Mwangi Gitahi

Length

14 Weeks

Typical Week

2 Day Off, 2 Other, 3 Run, 1 Walk

Longest Workout

0:49 hrs

Plan Specs

running 5km beginner masters weightloss

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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Summary

This plan is designed to prepare you to run your first 5K. I've used it with great success. It also includes weekly tips to help you along your journey and to get you to the starting line feeling strong and confident!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:37

Back to Plan Details

Sample Day 1

0:18:00

6 x
(60 second jog/30 second walk/
40 second jog/20 second walk/
20 second jog/10 second walk)

Total: 18 min of jog/walk

Sample Day 3

0:15:00

10 x
(60 second jog/30 second walk)

Total: 15 min of jog/walk

Sample Day 5

0:15:00

10 x
(60 second jog/30 second walk)

Total: 15 min of jog/walk

Sample Day 8

0:21:00

2 x 1 min jog/30 sec walk
6 x 2 min jog/30 sec walk
2 x 1 min jog/30 sec walk

Total: 21 min of jog/walk

Sample Day 10

0:20:00

2 x 1 min jog/30 sec walk
4 x 2 min jog/30 sec walk
2 x 3 min jog/30 sec walk

Total: 20 min of jog/walk

Sample Day 12

0:20:00

2 x 1 min jog/30 sec walk
4 x 2 min jog/30 sec walk
2 x 3 min jog/30 sec walk

Total: 20 min of jog/walk

Sample Day 15

0:21:00

2 x 1 min jog/30 sec walk
3 x 2 min jog/30 sec walk
3 x 3 min jog/30 sec walk

Total: 21 min of jog/walk

14-Week Beginner 5K Plan

$45.00 - Buy Now