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Running 5k Beginner


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

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8 Weeks

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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 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 me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
X-Train x5
1:51 hrs 0:30 hrs
Run x3
1:16 hrs 0:40 hrs
Day Off x2
—— ——
Strength x2
0:47 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:51 hrs 0:30 hrs
1:16 hrs 0:40 hrs
Day Off
—— ——
0:47 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Carrie Rucker, 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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