12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program
Author: Michele Pettinger, RRCA Certified Running Coach and Head Coach at P3|Running
Length: 12 Weeks
Tags: running, 5km, beginner
Typical Week: 4 Day Off, 3 Run, 2 Strength
Longest Workout:
1:00 hrs
Author: Michele Pettinger, RRCA Certified Running Coach and Head Coach at P3|Running
Length: 12 Weeks
Tags: running, 5km, beginner
Typical Week: 4 Day Off, 3 Run, 2 Strength
Longest Workout:
1:00 hrs
12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program
The goal of this 12-week program is to have the athlete running comfortably for 30 minutes straight by the end of the 12 weeks and ready to take on the 5K distance.
The athlete should be able to comfortably walk for 40 minutes when starting this program. There are 3 run/walk days a week with the option of a 4th "Walking Only" day. Midweek runs max out at 50 minutes; while Weekend runs max out at 1 hour.
This plan also comes with a Core and Hip Stability and Strength program with instructions on how it can be executed and prompts the athlete to advance to Level 2 in Week 6.
Also included is a Stretching document that gives instruction on Dynamic Stretches to be done before a run, and Static Stretches to be done after a run when the muscles are warmed up.
Coach Michele also offers one, 15-minute complementary phone call to answer questions.
5 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk
5 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk
10 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk
5 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk
5 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk
10 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk
5 minute warm-up walk
Run 4 minutes, Walk 2 minutes x 5
5 minute cool-down walk
Train with Purpose. Run with Passion. Always Persevere.
We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.