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5K with run specific Strength (Beginner)


Claudia McCoy

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8 Weeks

Plan Description

This 5k Training plan is perfect for beginners or people who would like to get back to running after a longer break. It includes detailed run specific strength training workouts and stretching exercises which will help to prevent injuries as well as boost your run performance and overall strength.
We will start off with a run / walk ratio and progress to a complete run. You will feel confident and strong running your 5k after these 8 weeks of training.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
7mi 4mi
Strength x3
01:27:00 00:45:00
Day Off x1
—— ——
X-Train x1
00:41:00 00:50:00
Workouts Per Week Weekly Average Longest Workout
7mi 4mi
01:27:00 00:45:00
Day Off
—— ——
00:41:00 00:50:00

Training Load By Week

This plan works best with the following fitness devices:

Claudia McCoy


I am an Ironman certified Triathlon Coach, Athletic Performance Trainer and German licensed Physical Therapist. My coaching provides personalized & periodized training plans for triathletes and runners.You will receive detailed workouts for all disciplines,sport nutrition guidance,injury prevention through sport specific strength training,gait & swim analysis via app, as well as regular coaching contact to discuss psychological skills necessary for training & racing for all levels and distances.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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