5K Run/Walk - Great for new runners or returning from injury or pregnancy

Author

Kelly Zibell - RRCA Level 1 Coach | Owner Blend Fitness

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 2 Strength, 2 X-Train, 1 Day Off

Longest Workout

3.12 miles

Plan Specs

running 5km beginner weightloss

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

5K training plan for those just starting to run, returning from injury, pregnancy or getting back into for a few weeks. 10 weeks of fun work outs with short strength circuits built in to help prevent injury and build fitness.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:07
Training Load By Week
Average Weekly Training Hours: 03:07
Average Weekly Breakdown

Kelly Zibell

Blend Fitness

I'm passionate about teaching you how to be healthy and how to blend fitness into your life, without losing your sanity or your relationship. I draw on my experiences as a 60+ hour a work week executive and busy mom of an active toddler. I've tried it ALL trying to find out what works. Let's come up with your plan and get you to your goal!

Back to Plan Details

Sample Day 1

0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day 2

0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day 2

0:10:00
Strength Circuit 1

Squats
Jumping Jacks
Glute Bridge
Plank
Superman
Push Up
Clamshell
Single Leg Deadlift

Sample Day 4

0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day 4

0:10:00
Strength Circuit 1

Squats
Jumping Jacks
Glute Bridge
Plank
Superman
Push Up
Clamshell
Single Leg Deadlift

Sample Day 6

0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day 8

0:35:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 2 minute
Walk for 5 minutes to cool down

5K Run/Walk - Great for new runners or returning from injury or pregnancy

$5.99 - Buy Now