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GO LEARN TO RUN Your First 5K + Strength Progression

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GO LEARN TO RUN Your First 5K + Strength Progression

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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

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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
Run
9mi 3mi
Strength
00:56:00 01:00:00
Day Off
—— ——
Custom
00:20:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tammy Slauenwhite | Holistic Endurance & Strength Coach

GO FIT LIFE

I am a holistic endurance sports coach, helping people train better so they can enjoy their sport for life. 24 years experience, several awards, national recognition. All training plans include structured workouts and email support. They are simple, easy to follow, and enjoyable. I also offer strength and weight loss plans. If you are UNSATISFIED with your plan for whatever reason, PLEASE CONTACT ME so I can make it better. Your happiness is important! Email: tammy@gofitlife.ca


  • 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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