TeamKattouf 12-week Beginner 5k run plan

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

Welcome to the TeamKattouf Beginner 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your 5k; enjoy the journey!

Sample Day 2
Getting the legs going!

5 minutes nice and easy to warm up
12 minutes at a moderate pace if you need to walk during this time please do so. Perceived exertion level should be 5 out of 10
3 minute cool down nice and easy

Sample Day 3
Core Work

Complete the core exercises as prescribed
Complete 3 sets of 12 repetitions each with 30 seconds rest.
Be careful not to overdo it today!

Sample Day 4
Heart Rate Assessment

Make sure to warm up at least 10 minutes, perceived exertion should be at least 6 during warm up.
Then do this assessment to determine your max heart rate.

3 minutes at 100% effort followed by a 5 minute rest

15 minutes ALL OUT to determine your final heart rate zones.


Sample Day 6
Endurance Run

Complete 30 minutes in zone 2 throughout today. Jog 3min/walk 1min; continue to alternate this jog/walk patter throughout run

Sample Day 7
Lower Body

A bit of lower body work EnJoy!
Perform 3 sets of 8 repetitions on each exercise with 20 seconds rest in between each

Sample Day 9

5 minute warm up zones 1 and 2

Complete the following set 4 times.
3 minutes in zone 3
1 minute zone 2
2 minutes in zone 3
Recovery is 3 minutes in between each set

5 minute cool down zone 1 and 2

Sample Day 10
Upper Body

A bit of upper body work today.
Complete 3 sets of 10 repetitions for each exercise with 30 seconds rest in between each.

Go tone those muscles!

Dr. Rick Kattouf II
TeamKattouf® Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf® offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf® Coaching can do for you,, 866-966-1422