Beginner 5k Program (3.1 Miles Walk to Run)

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Beginner 5k Program (3.1 Miles Walk to Run)

Author

Justin Roeder

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 3 Walk, 2 X-Train

Longest Workout

0:46 hrs

Plan Specs

running 5km beginner weightloss

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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:56
Training Load By Week
Average Weekly Training Hours: 01:56
Average Weekly Breakdown

Justin Roeder, USAT Level 1 Coach

Roeder Multisport: 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!

Sample Day 1

0:20:00
Introduction To Walk or Run

Today starts the 8 week program!

Feel free to walk or run during the "on sections" of the workout, but make sure to walk the "off sections" of the workout.

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 3 through 5 minutes.

Next we will alternate with 30 seconds "ON" and 90 seconds "OFF." Remember you can either jog or fast walk the "ON" sections, but you must walk the "OFF" sections.

5 rounds of 30 seconds ON followed by 90 seconds OFF. IN total it will be 10 minutes with 2:30 minutes of ON and 7:30 minute OFF.

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 20 minutes

Sample Day 3

0:19:00
3 rounds of 1 minute "ON" and 2 minutes "OFF"

Always free to walk or run during the "on sections" of the workout, but make sure to walk the "off sections" of the workout.

Warm UP

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 3 through 5 minutes.

Main Set

Next we will alternate with 60 seconds "ON" and 2 minutes "OFF." Remember you can either jog or fast walk the "ON" sections, but you must walk the "OFF" sections.

3 rounds of 60 seconds ON followed by 2 minutes OFF. IN total it will be 9 minutes with 3 minutes of ON and 6 minute OFF.

Cool Down 

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 19 minutes

Sample Day 5

0:20:00
3 rounds of 1 minute "ON" and 2 minutes "OFF"

Warm Up

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 3 through 5 minutes.

Main Set

1 minute "ON" followed by 2 minutes "OFF"
2 minutes "ON" followed by 2 minutes "OFF"
1 minute "ON" followed by 2 minutes "OFF"



Cool Down 

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 20 minutes

Sample Day 8

0:24:00
7 rounds of 30 seconds "ON" and 90 seconds "OFF"

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 2 through 5 minutes.

Similar to last week wt we will alternate with 30 seconds "ON" and 90 seconds "OFF." Remember you can either jog or fast walk the "ON" sections, but you must walk the "OFF" sections. Try to jog a little bit if you just walked last week. If you attempted to jog last week, try to run a little further in the "ON" portion until fatigue sets in and go to a brisk walk.

7 rounds of 30 seconds ON followed by 90 seconds OFF. IN total it will be 10 minutes with 3:30 minutes of ON and 10:30 minute OFF.

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 24 minutes

Sample Day 10

0:25:00
5 x 1 minute "ON" followed by 2 minute "OFF"

Warm UP

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 3 through 5 minutes.

Main Set

Next we will alternate with 60 seconds "ON" and 2 minutes "OFF." Remember you can either jog or fast walk the "ON" sections, but you must walk the "OFF" sections.

5 rounds of 60 seconds ON followed by 2 minutes OFF. IN total it will be 15 minutes with 5 minutes of ON and 10 minute OFF.

Cool Down 

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 25 minutes

Sample Day 12

0:24:00
Weekend Ladder Run

Warm Up

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 3 through 5 minutes.

Main Set

1 minute "ON" followed by 2 minutes "OFF"
2 minutes "ON" followed by 2 minutes "OFF"
2 minutes "ON" followed by 2 minutes "OFF"
1 minute "ON" followed by 2 minutes "OFF"



Cool Down 

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 24 minutes

Sample Day 15

0:28:00
9 rounds of 30 seconds "ON" and 90 seconds "OFF"

5 minute walk warm up. Begin gently walking at a casual pace and slowly pick up the pace towards minutes 2 through 5 minutes.

Similar to week #1 and #2 we will alternate with 30 seconds "ON" and 90 seconds "OFF." Remember you can either jog or fast walk the "ON" sections, but you must walk the "OFF" sections. Try to jog a little bit if you just walked last week. If you attempted to jog last week, try to run a little further in the "ON" portion until fatigue sets in and go to a brisk walk. If you are at a brisk walk still that is ok, this is a walk to run program AND there is nothing wrong with walking 90% of the 5k. The goal is crossing that line!

9 rounds of 30 seconds ON followed by 90 seconds OFF. IN total it will be 10 minutes with 4:30 minutes of ON and 13:30 minute OFF.

5 minutes recovery walk afterwards.

TOTAL WORKOUT TIME: 28 minutes

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