4wk to first 5K

Average Weekly Training Hours 01:53
Training Load By Week
Average Weekly Training Hours 01:53
Training Load By Week

Simple beginner 5k plan. Assumes you can run/walk 2k continuously

Sample Day 2
0:45:00
SP: 2x0.25mi rep

Warm up Z2 pace for 10-15min. Then do 2x0.25mi @ 5k pace, then easy jog or walk.
Keep cadence high with good form in the hard efforts.

Sample Day 3
0:27:30
21.6TSS
Strides

warm up walking/jogging. find a nice soft grassy area. run for 30sec, high cadence. count left or right foot strikes. Aim for at 45 right/left foot strikes. Walk back to beginning. Repeat x2-3

Sample Day 4
0:28:00
29.7TSS
SP: 30x30's 1x5

Warm up Z2 pace for 10-15min. Then do 5x30sec On 5k pace, 30sec Off easy jog.
Keep cadence high with good form in the 30sec efforts.

Sample Day 6
0:27:30
21.6TSS
Strides

warm up walking/jogging. find a nice soft grassy area. run for 30sec, high cadence. count left or right foot strikes. Aim for at 45 right/left foot strikes. Walk back to beginning. Repeat x2-3

Sample Day 7
0:45:00
2K continuous run

warm up walking/jogging, warm up long and smooth then do a fast 2k effort, cool down well

Sample Day 10
0:31:00
24.2TSS
Strides

warm up walking/jogging. find a nice soft grassy area. run for 30sec, high cadence. count left or right foot strikes. Aim for at 45 right/left foot strikes. Walk back to beginning. Repeat x2-3

Sample Day 11
0:31:00
33.7TSS
SP: 30x30's 1x8

Warm up Z2 pace for 10-15min. Then do 5x30sec On 5k pace, 30sec Off easy jog.
Keep cadence high with good form in the 30sec efforts.