Learn to Run Your First 5K | For the VERY Beginner

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 3 Run, 2 Strength

Longest Workout

3.11 miles

Plan Specs

running 5km beginner weightloss hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a foundational running program for beginners. No prior running experience is required. It is designed to build endurance and stamina to eventually complete a 5km run without walking breaks.

I designed this plan using a slow progressive run-walk method based on distance instead of time. The plan starts off super easy with 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%.

All training sessions are done in zone 1 or 2. There is no speed, hill, or high-intensity interval work in this plan. Included 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, you will find it exciting and enjoyable. It's also VERY easy to follow.

BONUS: I included a 30-minute core strength video workout two times a week. If you have any questions or need more clarification on this plan, please feel free to email me: tammy@gofitlife.ca

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:57

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

You have a full-time life to lead but also passionate about living an active lifestyle. You know that to maintain balance, you need a plan that will jive with your life. My plans help the lifestyle endurance athlete crush goals and live life simultaneously! They are easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every single plan. Contact me if you have questions. Happy training! ~ Coach Tammy

Back to Plan Details

Sample Day 1

2.17mi
Run 100 m + Walk 400 m x 3 (unit: MHR)

Goal: build running foundation and endurance
Total Run Distance: 300 m
Intensity: low
Heart Rate: 65% max during run
Zone: 1 - 2

Begin with a steady walk to warm up. Then run very easy followed with a brisk walk. Do this for the stated number of repeats. Cool down with a relaxing walk. Enjoy!

Practice diaphragmatic breathing during this training session. If you are struggling to catch your breath during the run, slow down. Walk more if needed.

Foam roll and/or stretch tight muscles post-workout.

Give yourself a gentle start. It takes time and patience to build running fitness.

Sample Day 2

0:30:00
19.5TSS
Beginner Core

This beginner core workout will help you develop the core strength you need to support your fitness goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 3

2.17mi
Run 100 m + Walk 400 m x 3 (unit: MHR)

Goal: build running foundation and endurance
Total Run Distance: 300 m
Intensity: low
Heart Rate: 65% max during run
Zone: 1 - 2

Begin with a steady walk to warm up. Then run very easy followed with a brisk walk. Do this for the stated number of repeats. Cool down with a relaxing walk. Enjoy!

Practice diaphragmatic breathing during this training session. If you are struggling to catch your breath during the run, slow down. Walk more if needed.

Foam roll and/or stretch tight muscles post-workout.

Give yourself a gentle start. It takes time and patience to build running fitness.

Sample Day 5

2.17mi
Run 100 m + Walk 400 m x 3 (unit: MHR)

Goal: build running foundation and endurance
Total Run Distance: 300 m
Intensity: low
Heart Rate: 65% max during run
Zone: 1 - 2

Begin with a steady walk to warm up. Then run very easy followed with a brisk walk. Do this for the stated number of repeats. Cool down with a relaxing walk. Enjoy!

Practice diaphragmatic breathing during this training session. If you are struggling to catch your breath during the run, slow down. Walk more if needed.

Foam roll and/or stretch tight muscles post-workout.

Give yourself a gentle start. It takes time and patience to build running fitness.

Sample Day 6

0:30:00
19.5TSS
Beginner Core

This beginner core workout will help you develop the core strength you need to support your fitness goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 8

2.49mi
Run 100 m + Walk 400 m x 4 (unit: MHR)

Goal: build running foundation and endurance
Total Run Distance: 400 m
Intensity: low
Heart Rate: 65% max during run
Zone: 1 - 2

Begin with a steady walk to warm up. Then run very easy followed with a brisk walk. Do this for the stated number of repeats. Cool down with a relaxing walk. Enjoy!

Practice diaphragmatic breathing during this training session. If you are struggling to catch your breath during the run, slow down. Walk more if needed.

Foam roll and/or stretch tight muscles post-workout.

Sample Day 9

0:30:00
19.5TSS
Beginner Core

This beginner core workout will help you develop the core strength you need to support your fitness goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Learn to Run Your First 5K | For the VERY Beginner

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