5K beginner plan
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5K beginner plan
Author
Coach Pittman
All plans by this CoachLength
8 Weeks
Typical Week
4 Run, 1 Day Off, 2 X-Train
Longest Workout
3 miles
Plan Specs
running 5km beginner weightloss
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Summary
8 Week Beginner 5K Program
Stats
Sample Day 1
Run/Walk 1 Mile at an easy pace. Keep this pace so easy that you can carry on a conversation. If the effort becomes too hard, walk! You will still get the desired benefit.
Sample Day 3
Run 30 seconds
Walk 60 seconds
Repeat for 1 mile
Sample Day 5
Run 45 seconds
Walk 60 seconds
Repeat for 1 mile
Sample Day 6
Run/Walk at an easy pace. Keep this pace so easy that you can carry on a conversation. Walk as necessary to keep pace easy for 1.5 miles.
Sample Day 8
Run/Walk at an easy pace. Keep this pace so easy that you can carry on a conversation. If the effort becomes too hard, walk! You will still get the desired benefit.
Sample Day 10
Run 60 seconds
Walk 60 seconds
Repeat for 1.25 miles
Sample Day 11
Lift weights, HIIT, SPIN class, Yoga, Play a sport, etc. Move and develop athleticism. This will benefit your running!