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


Michele Pettinger, RRCA Level II Certified Running Coach and Head Coach at P3|Running

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12 Weeks

Plan Description

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Run x3
2:16 hrs 1:00 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
2:16 hrs 1:00 hrs
—— ——

Training Load By Week

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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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