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Beginner 5k Plan

Author

Run4PRs Coaching

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

running 5km beginner weightloss

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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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Plan Description

This plan is geared for beginners who want to run a 5k in 6 weeks. We can take you from walking or walk/runs all the way to running a 5k. This plan has 3 days of run/walking per week and 1 optional cross training day. This is a 6 week plan leading up to a 5k race.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:04 hrs 0:40 hrs
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:04 hrs 0:40 hrs
0:30 hrs 0:30 hrs

Training Load By Week


Victoria Phillippi

Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co

Sample Day 1

0:30:00
Time Trial

.5 mile walking warm up
1 mile walk/run as fas as you can- cover the distance walking or running combo to get a baseline to start the plan!
.5 mi walking cool down

Sample Day 3

0:20:00
Intervals

7 min walking warm up
5 x 90 seconds run fast and 90 seconds walk between
walking cool down to get to 20 min

The fast running portion should feel controlled. We want to start off slower and finish faster for each 90 seconds interval. We want to feel like we can keep going after 90 seconds. Don't completely sprint these. Just give a decent harder effort

Sample Day 4

0:30:00
Cross Training

We want to add in aerobic cross training to build your cardiovascular fitness. This will be a lower impact activity, but it will work towards making you a faster & stronger runner.

Keep the effort easy/moderate. It should be conversational effort (meaning you can talk while exercising) today.

Pick between- Power walking, elliptical, spinning/bike, swimming, stairmaster

Sample Day 6

0:30:00
Intervals

7 min walking warm up
2 min run
2 min walk
3 min run
2 min walk
1 min run FAST
2 min walk
1 min run FAST
2 min walk
1 min run FAST
easy cool down walking to 30 min total

Sample Day 8

0:25:00
Intervals

5 min walking warm up
5 x 2 min running moderate pace with 60-90 seconds walking between
easy walking cool down to 25 min

Sample Day 9

0:30:00
Cross Training

We want to add in aerobic cross training to build your cardiovascular fitness. This will be a lower impact activity, but it will work towards making you a faster & stronger runner.

Keep the effort easy/moderate. It should be conversational effort (meaning you can talk while exercising) today.

Pick between- Power walking, elliptical, spinning/bike, swimming, stairmaster

Sample Day 41

3.1mi
5k Race!

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