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.
Over 20 years involved in Triathlon and Running the concept about Training is basically PROCESS and PATIENT.
As a Bachelor in Sports and running many races around the world I have get a lot experience from others and myself. How much I'm studying more I'm learning about endurance sports (Triathlon and Running).
There are a lot ways to achieve your goals in Endurance Sports. The best coach will adjust the best way for you.
Let me know about you and your goals and together we can getting there!