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5k Beginner Plan (10 Week Plan)

Author

Graham Hand

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running 5km beginner weightloss

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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Plan Description

This plan is designed for a beginner runner who has a targetted 5k Race.

This plan is simple to follow and is aimed at a novice runner.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:10 hrs 1:00 hrs
—— ——
0:35 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 1:00 hrs
—— ——
0:35 hrs 0:35 hrs

Training Load By Week


Graham Hand

UP Coaching

Coaching Specialisations
Beginner to Elite Runners, Road Running 5km to Marathon, Strength and Conditioning, Cross Training for Runners, Technology Utilisation

As a coach, I want to develop my athletes and see them reach their potential.

I am a qualified Level 2 Running Coach, and Certified Level 2 Training Peaks Coach.

Sample Day 1

0:30:00
6.7TSS
Steady Easy to Feel

Easy Paced Run

Sample Day 2

0:35:00
Running Strength

Running Strength Program
Cross Train/Gym Class/Weights

Sample Day 3

0:35:00
Mixed Intervals

Mixed Intervals

Sample Day 4

0:20:00
Skipping

Skipping Rope

Sample Day 6

0:30:00
Tempo

During the tempo run, you run faster than your "feel-good pace." However, you should have the impression that you can keep up this pace for a very long time. Your breath should be slightly strained, but regular. Still, you should not breathe too heavily. When running a tempo run, you should not feel like you're in a competition.

Sample Day 8

0:35:00
Tempo

During the tempo run, you run faster than your "feel-good pace." However, you should have the impression that you can keep up this pace for a very long time. Your breath should be slightly strained, but regular. Still, you should not breathe too heavily. When running a tempo run, you should not feel like you're in a competition.

Sample Day 9

0:35:00
Running Strength

Running Strength Program
Cross Train/Gym Class/Weights

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