First Timer 5k (includes functional strength workouts) - 12 weeks
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Still have questions about this plan?Plan Description
If you are wanting to sign up for one of your first 5k races, but aren't sure where to start, this training plan is perfect for you! There is no need to have a running or athletic background in order to start this program - as long as you are able to walk or jog for 10-15 minutes 1-2 times a week you are set.
We will start out slow and short in the training and runs, and ease into longer more consistent runs as this plan progresses.
I have included rest and recovery days throughout the program as well as functional strength sessions to help reduce the risk of burnout or injury for athletes newer to training stress. I have also included some mental preparation tips and days to focus on specific parts of your training and commitment to round out the training program.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
1:01 hrs | 1:00 hrs |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
0:27 hrs | 1:00 hrs |
|
Other
x1
|
0:30 hrs | 1:00 hrs |
|
Walk
x1
|
0:38 hrs | 0:45 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:01 hrs | 1:00 hrs | |
|
|
—— | —— | |
|
|
0:27 hrs | 1:00 hrs | |
|
|
0:30 hrs | 1:00 hrs | |
|
|
0:38 hrs | 0:45 hrs |
Training Load By Week
