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Beginner 12-Wk 5K Training Plan

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Beginner 12-Wk 5K Training Plan


Ryan Eckert, MS, CSCS

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12 Weeks

Plan Description


This is a beginner training plan for an athlete interested in completing a 5K road race. This training plan is geared towards the individual that is interested in completing their first race at this distance and has minimal to no running experience. This training plan is prescribed and individualized based on Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run. This training plan includes a mixture of walking, road running and resistance training performed in a gym. An athlete does not need to have a basic level of fitness before participating in this, however, it is recommended that the athlete has the ability and basic competency to run without pain.

This training plan comes with a few documents/resources that will prove useful to athletes while following along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:11:00 01:00:00
Strength x2
00:52:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:11:00 01:00:00
00:52:00 00:30:00
Day Off
—— ——

Training Load By Week

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with premium semi-customizable training plans. I strongly believe that endurance sport and the craving to reach our athletic potential can be used as a platform to experience our true human potential. My approach to crafting training plans for a wide variety of endurance sport events and distances reflects this core belief, and is the driving force behind my pursuit of providing the best training plans possible.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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