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First Timer 5k (includes functional strength workouts) - 12 weeks


Lyndsi Bieging

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12 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:01:00 01:00:00
Day Off x2
—— ——
Strength x1
00:27:00 01:00:00
Other x1
00:30:00 01:00:00
Walk x1
00:39:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:01:00 01:00:00
Day Off
—— ——
00:27:00 01:00:00
00:30:00 01:00:00
00:39:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Lyndsi Bieging

TriCoach - Lyndsi Bieging

I have been an athlete all my life and started endurance sports in 1998. I have raced sprint to Ironman triathlons and specialize in programs for beginners to experienced athletes that include recovery, motivation and experience expertise!

I offer monthly coaching and training programs for triathlon or any endurance sport, as well one-on-one individualized coaching for S/B/R and strength. My costs are dependent on athlete needs. Please reach out for more information!

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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