5k Beginner Plan (10 Week Plan)

Author

Graham Hand

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 1 Strength, 2 Day Off

Longest Workout

1:00 hrs

Plan Specs

running 5km beginner weightloss

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Summary

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:46
Training Load By Week
Average Weekly Training Hours: 02:46
Average Weekly Breakdown

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.

Back to Plan Details

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

5k Beginner Plan (10 Week Plan)

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