GO LEARN TO RUN Your First 5K + Strength & Support
GO LEARN TO RUN Your First 5K + Strength & Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
(Updated March 27, 2024)
🔥 NEW: strength progression guided with complete workout videos + a new running drill each week to help improve running form
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This training plan is jam-packed with so much goodness to help a new recreational runner complete their first 5k, whether at home or for a race. It is a foundational, no prior running experience required. It takes a gradual approach to build endurance and stamina to eventually complete a 5km run without walking breaks.
I designed this plan using a progressive run-walk method based on distance instead of time. The plan starts off super easy 100m runs and progresses slightly each week by building on total running distance. The plan is low intensity and the suggested heart rate target is never more than 65% of your max.
All training sessions are done in zone 1 or 2. This plan does not include speed, hill, or high-intensity interval work in this plan. There is a detailed guide and weekly goals to help you start off on the right foot and remain focused the whole way through.
Because the plan is constantly evolving, the beginner will find it exciting and enjoyable. It's also VERY easy to follow.
This plan INCLUDES EMAIL SUPPORT: tammy@gofitlife.ca
Happy training, good luck, and I hope to hear from you!
Coach Tammy Lee
Coaching since 1999
TrainingPeaks Level 1 Coach
PTS, NCCP, PMBIA, CASI, BA, B.ED
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
9mi | 3mi |
|
Strength
x2
|
00:56:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Custom
x1
|
00:20:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
9mi | 3mi | |
|
|
00:56:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:20:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.