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GO 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.


Coach Tammy Slauenwhite

All plans by this Coach


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 June 15, 2021)

This is a foundational running program for beginners that have no prior running experience. 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:

NOTE: several users have asked for weight loss or nutritional support with this plan. I am a certified Healthy Eating & Weight Loss Coach too so YES, I offer this. You will need to reach out to me to learn about your options. If you buy this plan, you will receive a 50% discount on any one meal plan of your choice (extremely affordable) as well as some free bonus guides.

Happy training, good luck, and I hope to hear from you!

Coach Tammy Lee
Endurance Coach; canfitpro PRO TRAINER
TrainingPeaks Level 1 Coach
TransRockies Brand Champion
Mud, Sweat and Gears Ambassador

Over 21 years in the fitness industry!

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How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
9mi 3mi
Day Off x2
—— ——
Strength x2
00:57:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
9mi 3mi
Day Off
—— ——
00:57:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tammy Slauenwhite | Endurance & Weight Loss Coach


Offering structured endurance & weight loss training plans for runners, cyclists, triathletes, duathletes, & walkers too. All plans include strength training, downloadable guides, & email support. Plans are designed with 21 years coaching experience, education, & current training principals & guidelines. If you are unsatisfied with your plan, PLEASE contact me so I can have the opportunity to make it right. Offering a free 30-minute consult for 1:1 coaching. Contact me for info.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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