5KM BEGINNER TRAINING PLAN

Training Load By Week
Training Load By Week

5KM – Beginner; Goal Time : 32 min-25 min
Maximum Distance Per Week: 10-15 miles

• Ideal for beginners who have been regularly running 4 or 5 days a week for 3 - 6 weeks, including a long run of 4-5 miles. This plan is designed for runners who are looking for pace improvement and for an increase in their maximum running distance.

Sample Day -4
2mi

Run type: Easy steady pace: 1mi, warm up: main 1mi @ 11:37 to 12:18, cool down none: Total distance= 2mi

Sample Day -3
1.5mi

Run type: Steady pace run: 0.5mi, warm up: main 1mi @ 10:48 to 11:19, cool down none: Total distance= 1.5mi

Sample Day -1
2.5mi

Run type: Easy steady pace: 1mi, warm up: main 1.5mi @ 11: 30 to 12:10, cool down none: Total distance= 2.5mi

Sample Day 1
3mi

Run type: long run, easy steady pace: 1mi, warm up: main 2mi @ 11:39 to 12: 47, cool down none: Total distance= 3mi

Sample Day 3
2mi

Run type: Easy steady pace: 1mi, warm up: main 1mi @ 11:37 to 12:18, cool down none: Total distance= 2mi

Sample Day 4
3mi

Run type: Steady pace run: 1mi, warm up: main 2mi @ 10:48 to 11:19, cool down none: Total distance= 3mi

Sample Day 6
2mi

Run type: Easy steady pace: 1mi, warm up: main 1mi @ 11: 30 to 12:10, cool down none: Total distance= 2mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.