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Beginner 5k Program (3.1 Miles Walk to Run)


Justin Roeder

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8 Weeks

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Plan Description

This program is an 8 week program perfect for those individuals looking to complete their first 5k. This programs focuses on both walking and running. The primary goal of this program is to get your across the finish line and get you excited for your next athletic endeavor!

With only 3 structured workouts a week this plan is perfect for the true beginners. If you are looking for more than 3 workouts a week there is opportunities to cross train.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x3
1:20 hrs 0:46 hrs
Day Off x2
—— ——
X-Train x2
0:36 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:20 hrs 0:46 hrs
Day Off
—— ——
0:36 hrs 0:30 hrs

Training Load By Week

Justin Roeder. Pro Triathlete 2013-2016. USA Triathlon Level 1 Coach.

Roeder Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

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