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Beginner 12-Wk 5K Training Plan


Peak Endurance Solutions

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12 Weeks

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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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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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:11 hrs 1:00 hrs
Strength x2
0:52 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 1:00 hrs
0:52 hrs 0:30 hrs
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 a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.

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