Running 5k Beginner
Carrie Rucker, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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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 firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:51 hrs||0:30 hrs|
|1:16 hrs||0:40 hrs|
Day Off 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|
||0:47 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: