12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program
12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Michele Pettinger, RRCA Level II Certified Running Coach, and Head Coach at P3Running
All plans by this CoachLength
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
As part of the program, Coach Michele offers a complimentary phone call to answer questions.
The goal of this 12-week program is to help the athlete run comfortably for 30 minutes straight by the end of the training cycle—building a strong foundation for completing a 5K with confidence.
To begin, the athlete should be able to walk comfortably for 40 minutes. The plan includes three run/walk days per week, with the option of a fourth “Walking Only” day for additional aerobic development. Midweek sessions progress gradually, topping out at 50 minutes, while weekend runs reach a maximum of one hour.
To support running form and injury prevention, the program also includes a Core and Hip Stability and Strength routine with video instruction. Athletes are encouraged to advance to Level 2 in Week 7 as their strength improves.
Coach Michele is an RRCA Level II Certified Running Coach and Certified Specialist in Fitness Nutrition (ISSA). She currently trains for and competes in ultramarathons of up to 100 miles and has coached athletes to successful finishes at distances ranging from 5K to 200 miles.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x4
|
—— | —— |
|
Run
x3
|
02:16:00 | 01:00:00 |
|
strength
x2
|
—— | —— |
|
Walk
x1
|
00:22:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:16:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:22:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.