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5k Run Beginner New to Running

Author

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

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

running 5km beginner

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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 ces@comprehensiveendurancesolutions.com




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:29 hrs 0:45 hrs
0:57 hrs 0:20 hrs
0:56 hrs 0:30 hrs
—— ——
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
—— ——

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.

Sample Day 1

0:20:00
z2 Run

5 min walking WU


10 minutes of alternating:
30 sec run
2 min walk z2


5 min walking CD

Sample Day 1

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 2

0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be walking or on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
20 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
20 sec Side Plank (30 sec each side)

Sample Day 4

0:20:00
z2 Run

5 min walking WU


10 minutes of alternating:
30 sec run
2 min walk z2


5 min walking CD

Sample Day 4

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 5

0:30:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be walking or be on bike, elliptical, rower, etc.

Circuit 1
12-15x Rows
12-15x Reverse Lunge
20 sec Prone Plank

Circuit 2
12-15x Pull Downs
12-15x Squats
20 sec Side Plank

Sample Day 6

0:20:00
z2 Run

5 min walking WU


10 minutes of alternating:
30 sec run
2 min walk z2


5 min walking CD

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