5k Beginner

Average Weekly Training Hours 01:39
Training Load By Week
Average Weekly Training Hours 01:39
Training Load By Week

This plan is perfect for the first time 5K racer. You will be progressed from 0 to 3.1 miles in 8 weeks! This program combines easy jogging with the run/walk method to build your endurance to cover the distance on race day. It also combines light strength, circuit, and cross training to help prevent injury so you can keep logging miles! ***Does not include check-ins ***Includes strength workouts

Sample Day 1
0:20:00
ELLIPTICAL

Cross training will help expand your Aerobic Base to run farther, faster, and without breaks

Sample Day 2
0:15:00
easy jog

Take this jog nice and easy. If you need to take walk breaks try to make them only 10 seconds

Sample Day 5
0:20:00
Spin/Bike

Cross training will help expand your aerobic base to be able to run farther, faster, and without breaks

Sample Day 6
0:15:00
easy jog

Take this jog nice and easy. If you need to take walk breaks try to make them only 10 seconds

Sample Day 8
0:20:00
ELLIPTICAL

Cross training will help expand your Aerobic Base to run farther, faster, and without breaks

Sample Day 9
0:15:00
easy jog

Take this jog nice and easy. If you need to take walk breaks try to make them only 10 seconds

Sample Day 12
0:20:00
Spin/Bike

Cross training will help expand your aerobic base to be able to run farther, faster, and without breaks

Amanda K Spinler
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Pace Right Coaching LLC

Pace Right Coaching prides itself on tailoring progressive run plans, mixed with strength training, to ensure you hit your goals injury free. Sometimes, with all the running we do, we throw strength training to the wayside. Nonetheless, it’s essential in maintaining proper posture, diminishing muscle compensation, absorbing impact, and improving agility!