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5K with run specific Strength (Beginner)


Claudia McCoy

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8 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
7mi 4mi
Strength x3
1:26 hrs 0:45 hrs
Day Off x1
—— ——
X-Train x1
0:41 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
7mi 4mi
1:26 hrs 0:45 hrs
Day Off
—— ——
0:41 hrs 0:50 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.

$49.00 - Buy Now