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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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9mi 3mi
—— ——
0:57 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
9mi 3mi
—— ——
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 - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. 20 years experience. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
gofitlife.ca

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

$19.99 - Buy Now