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Learn to Run Your First 5K | VERY Beginner

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
No Ratings

Length

12 Weeks

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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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

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: tammy@gofitlife.ca

Happy training!

Coach Tammy
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!

Website: https://gofitlife.ca



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
9mi 3mi
Day Off x2
—— ——
Strength x2
0:57 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
9mi 3mi
Day Off
—— ——
Strength
0:57 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Tammy Slauenwhite - Structured Training Plans for Endurance Athletes

GO FIT LIFE!

Endurance training plans for triathlon, duathlon, running, and cycling. Also providing plans for cross-training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Contact me if you have questions, especially if you are NOT satisfied with a plan that you purchased. I want the opportunity to make you happy.

The joy is in the journey!

Coach Tammy
tammy@gofitlife.ca
Website: gofitlife.ca

$19.99 - Buy Now