Six Week 5k Run and Strength Training (Beginner, 6 week 5K) Reusable

Author

Steve Clement

All plans by this Coach

Length

6 Weeks

Typical Week

4 Run, 1 Strength, 1 X-Train, 1 Day Off

Longest Workout

0:45 hrs

Plan Specs

running 5km beginner weightloss time goal pace based strength

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Summary

Get Faster and Stronger for that 5k!

This six week workout plan is designed to increase speed, strength, and endurance so athletes can run that 5k they have always wanted to do. This is for the beginning runner that wants to get fit and run a 5k.

Included are interval workouts to improve speed and power focused on short distances. I have included recovery and endurance sessions to aid in muscle recovery and ability to endure longer workouts. This plan has 1 day of strength training per week and 1 day of cross training.

For the strength training workouts, you should have free weights or a gym available to you.

Email me at steve@warpspeedcoaching.com with any questions or comments. Check out warpspeedcoaching.com for tips and relevant blog posts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:21
Training Load By Week
Average Weekly Training Hours: 03:21
Average Weekly Breakdown

Steve Clement

Warp Speed Coaching

Coaching to help endurance athletes reach peak performance. I am a USA Cycling Level 3 certified coach, and I specialize in mountain biking, but I also coach running, trail running, road cycling, triathlon and cyclocross.

I can coach diabetic endurance athletes. As a type 1 diabetic, I know diabetics have their own individual struggles and I can help maximize results while taking into account an individual's issues using training, diet, and recovery.

Back to Plan Details

Sample Day 1

0:20:00
Easy 20 minute walk/run

Go for an easy walk/run. If you can run the whole time, great, otherwise run when it's comfortable and then walk.

Sample Day 2

0:20:00
Easy 20 minute walk/run

Go for an easy walk/run. If you can run the whole time, great, otherwise run when it's comfortable and then walk.

Sample Day 3

0:25:00
Easy 20 minute walk/run

Go for an easy 20 minute walk/run. If you can run the whole time, great, otherwise run when it's comfortable and then walk.

Sample Day 4

1:00:00
Run Strength Workout

This is ideally a gym workout. But you can substitute a lot of the movements. See attached Workout file on the paperclip icon. The paperclip icon should be on the right side upper section of this workout window.

Warmup

Do a warmup of your choice.

Core Strength

Back Strength

Lower Body Strength

Sample Day 5

0:25:00
Easy 20 minute walk/run

Go for an easy walk/run. If you can run the whole time, great, otherwise run when it's comfortable and then walk.

Sample Day 6

0:30:00
Cross Training

30 minutes to 1 hour of cross training. Do something besides running and weigh training. Cycling, skiing, snowboarding, hiking, or just walking are good examples.

Sample Day 8

0:25:00
Easy 20 minute walk/run

Go for an easy walk/run. If you can run the whole time, great, otherwise run when it's comfortable and then walk.

Six Week 5k Run and Strength Training (Beginner, 6 week 5K) Reusable

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