Overview

This is a structured 5km beginner program designed for runners who can already run at least 15 minutes continuously and want to progress towards completing a 5km with better control and confidence.

The training system combines time-based sessions and % pace, allowing you to follow a structured progression while adapting to your current fitness level.

How It Works

Before starting the program, you need to establish your reference pace:

Perform a 12-minute maximal effort test (flat course)
Use your average pace to define your training zones
Set your zones in TrainingPeaks:
Settings → Zones → Speed/Pace → Threshold Pace → Save

This ensures that your training is personalized within the system.

Training Structure

The program is designed to gradually build your fitness through:

Endurance sessions → improve aerobic capacity and running consistency
Short intervals → introduce controlled speed development
Fartlek sessions → help you learn pace variation in a simple way

Optional strength training sessions are included to support your progression and reduce injury risk.

Execution Guidelines

Follow your % pace as your main reference
Heart rate can be monitored, but is secondary
Focus on consistency rather than intensity
Progress gradually and avoid rushing sessions

Final Note

This program is designed to guide you step by step —
helping you build the fitness and confidence needed to complete your first 5km with control.