4wk to first 5K

Author

Nick Sullivan

Length

5 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

0:45 hrs

Plan Specs

running 5km beginner

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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Summary

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

Stats

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

Back to Plan Details

Sample Day 1

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 2

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 3

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 5

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 6

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 9

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 10

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.

4wk to first 5K

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