Run 5K in 12 weeks Beginner's plan 3.5-5 hrs per week
Marjaana Rakai - MSc Sports Science, NASM PT, Running CoachAll plans by this Coach
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This is a 5K plan for a beginner runner who is able to run continuously for about 30 mins to start with. The plan is structured in 3 weeks cycles, where the third week is a recovery week.
Total hours vary between 3.5 to 5 hrs, very much doable for most people. Intensity is based on Rate of Perceived Effort so you don't need an HR watch or GPS watch to tell you the HR or Pace.
This training plan also teaches you to do proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.
This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it! You're welcome!
Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard
This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.
Ok, ready to start? Let's do this!
If you have any questions/comments about the plan, please feel free to contact me directly at firstname.lastname@example.org
If you need help to determine your intensity zones using pace or HR, please contact me
Weekly Mobility and Strength training programs are included. Also one of the cornerstones of this plan is a warm-up/drills routine which makes you a better runner and keeps you healthy and prevents injuries.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:28 hrs||1:10 hrs|
|0:48 hrs||1:00 hrs|
|0:40 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:28 hrs||1:10 hrs|
||0:48 hrs||1:00 hrs|
||0:40 hrs||0:40 hrs|