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

All plans by this Coach

Length

12 Weeks

Typical Week

4 Day Off, 3 Run, 2 Strength

Longest Workout

1:00 hrs

Plan Specs

running 5km beginner

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:16

Michele Pettinger

P3 | Running

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.

Back to Plan Details

Sample Day 1

0:40:00
40 minute run/walk

5 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk

Sample Day 3

0:40:00
40 minute Run/Walk

5 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk

Sample Day 5

0:45:00
45 minute Run/Walk

10 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk

Sample Day 8

0:40:00
40 minute run/walk

5 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk

Sample Day 10

0:40:00
40 minute run/walk

5 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk

Sample Day 12

0:45:00
45 minute Run/Walk

10 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk

Sample Day 15

0:40:00
40 minute run/walk

5 minute warm-up walk
Run 4 minutes, Walk 2 minutes x 5
5 minute cool-down walk

12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program

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