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8-week Beginner 5K Training Plan (with Zones)


Michele Pettinger, RRCA Certifed Running Coach and Head Coach at P3|Running

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8 Weeks

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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 written for the athlete who has a base of 10 miles a week, and is ready to enter a structured training program for the 5K distance. If the athlete does not have a base of 10 miles a week, we recommend the P3|Running 12 week Beginner Run/Walk Program. After completing this plan, the next best step is the P3|Running 8-week 5K Base Building Plan.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele offers one, 15-minute complementary phone call to answer questions.

Coach Michele is an RRCA Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
15mi 6mi
Day Off x2
—— ——
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
15mi 6mi
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

P3 Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.

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