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5k Run Beginner New to Running


Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach

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8 Weeks

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Plan Description

This 8 week plan is designed for the beginner runner who is training for a 5k running event. No previous experience is required.

This plan will include three run-walk workouts per week to help you gradually build up to the 5k distance. Foam rolling, stretching and two days of strength training are also included in this plan. There are two recovery (no workout) days each week.

Each training plan will include access to a Training Manual. The training manual will include access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:29 hrs 0:45 hrs
X-Train x3
0:57 hrs 0:20 hrs
Strength x2
0:56 hrs 0:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:29 hrs 0:45 hrs
0:57 hrs 0:20 hrs
0:56 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

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