First Timer 5k (includes functional strength workouts) - 12 weeks
Author
Lyndsi Bieging
All plans by this CoachLength
12 Weeks
Typical Week
3 Run, 1 Strength, 2 Day Off, 1 Other, 1 Walk
Longest Workout
4.5 miles
Plan Specs
running 5km beginner
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Summary
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.
Stats
Sample Day 1
Warmup with Jumping jacks, high knee running in place, and jump rope for a 5 minutes to get the blood flowing
Floating Heel Clam (this one looks funny...but it's hard)
12-30 repeats each side (stop when form falls apart)
If it's too difficult, do it with heels touching
https://www.youtube.com/watch?v=TVdv_Fx4fVA
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Opposite Arm & Leg Plank
30 seconds-2 minutes in any combo (3 x 10 sec each side to start, progress)
https://www.youtube.com/watch?v=bEwuaHel5iw
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Single Leg Glut Bridge/March
Do 10-15 repeats each side as long as pelvis does not drop or tilt. Start by lifting one heel off the ground with toe touching to test stability. Lift knee and/or extend leg to increase difficulty
https://www.youtube.com/watch?v=P3X45Y7JehY
+++
Basic Squat
Do this body weight only to start and you can increase intensity with dumbbells or a medicine ball
10-30 repeats
https://www.youtube.com/watch?v=FVdFKgbYzOw
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Clock Lunges:
Do 3 sets of 6-10 repeats each leg
https://www.youtube.com/watch?v=nYSTidWwaqY
Sample Day 2
If you have lactate threshold testing done do this in Zone 2 - Aerobic.
If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.
Run 3 mins and walk 4 mins for the duration of the session.
The goal is a distance of 3 miles. If it takes you longer than 45 min just mark down the time it took you in your Training Peaks account. If 3 miles is too long for you at this point in your training just do 2 miles the same way as outlined above.
Sample Day 4
If you have lactate threshold testing done do this in Zone 2 - Aerobic
If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.
The goal is a distance of 3 miles. Run/jog 2 mins, then walk 2 mins and repeat for the duration of the 3 miles.
Stop at the 45 min mark regardless of how far you have run. Make a note of the distance if your Training Peaks account.
Sample Day 5
1/2 Mile warm up with some stretching included
6 x 30 second Hill Repeats;
Walk down hill before starting next hill
1/2 Mile cool down with some stretching included
Sample Day 32
The goal is a distance of approx. 2 miles without stopping.
5 min easy jog/stretch warm up
1 minute interval (fast/race pace); 2 minute recovery jog, but no walking unless you really need to
Repeat 5 times
5 min easy jog/stretch cool down
Reminder: Make sure to warm up with EASY jogging, stretching, fast walking for at least 5 minutes as well as cool down the same way. Your heart rate should be slow and steady at the warmup and cool down and you should be able to hold a conversation during this part of the workout.
Sample Day 34
400 easy warm up,
3 x 400m at 5k pace
- if you don't know this do the pace that you believe you could maintain for a full 5k without needing to walk. Hint: start out slower than you think you should so you don't burn out
400m recovery/easy jog after 3
REPEAT ABOVE 2 TIMES
800 easy cool down
Sample Day 35
If you have lactate threshold testing done do this in Zone 2 - Aerobic
If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.
The goal is to run this whole 2 miles at a moderate pace. Remember to go slower than you think you need to at the start so you can maintain a run the whole time.