Running 5k Beginner

Author

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

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 2 Strength, 2 Day Off, 5 X-Train

Longest Workout

4 miles

Plan Specs

running 5km beginner

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Summary

This 8 week plan is designed for the beginner runner who is training for a first 5k race. It is recommended that you have previously completed a 5k distance race or longer, have been exercising most days of the week for the past 2-3 months and can complete the following distance:

Run or Run Walk 2 miles

A typical week will include three runs (longest peaks at 4 miles), two strength training sessions, two foam rolling sessions, and two cross-training days. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform benchmark testing, and 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:55
Training Load By Week
Average Weekly Training Hours: 03:55
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:20:00
2mi
z2 Run

10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Sample Day 1

0:30:00
Push Day Muscular Endurance 1

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

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

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

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 3

0:20:00
2mi
z2 Run

10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Sample Day 3

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 4

0:30:00
Cross Train

30 min of cross training. z1-2 effort on a bike, swimming, or elliptical.

Sample Day 4

0:30:00
Pull Day Muscular Endurance 1

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

Circuit 1
12-15x Rows
12-15x Reverse Lunge
10x Half Kneeling Chops

Circuit 2
12-15x Pull Downs
12-15x Squats
10x Roll Ups

Circuit 3
12-15x Reverse Flies
10x Hip Abd OR Side plank with Hip Abd

Sample Day 6

0:20:00
2mi
z2 Long Run

10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Running 5k Beginner

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