Learn to Run Your First 5K | VERY Beginner
Coach Tammy SlauenwhiteAll plans by this Coach
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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, the beginner 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.
This plan INCLUDES EMAIL SUPPORT. If you have any questions or need more clarification on this plan before purchasing, please feel free to email me: firstname.lastname@example.org
Endurance Coach & canfitpro PRO TRAINER
TrainingPeaks Level 1 Coach
BA, B.ED, PTS, NCCP, PMBIA
TransRockies Brand Champion
Mud, Sweat & Gears Ambassador
Over 20 years in the fitness industry!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|0:57 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:57 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor