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 CoachLength
12 Weeks
Typical Week
4 Day Off, 3 Run, 2 Strength
Longest Workout
1:00 hrs
Plan Specs
running 5km beginner
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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
Sample Day 1
5 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk
Sample Day 3
5 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk
Sample Day 5
10 minute warm-up walk
Run 2 minutes, Walk 4 minutes x 5
5 minute cool-down walk
Sample Day 8
5 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk
Sample Day 10
5 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk
Sample Day 12
10 minute warm-up walk
Run 3 minutes, Walk 3 minutes x 5
5 minute cool-down walk
Sample Day 15
5 minute warm-up walk
Run 4 minutes, Walk 2 minutes x 5
5 minute cool-down walk