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5k Beginner Plan (10 Week Plan)


Graham Hand

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10 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 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:10 hrs 1:00 hrs
Day Off x2
—— ——
Strength x1
0:35 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 1:00 hrs
Day Off
—— ——
0:35 hrs 0:35 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Graham Hand

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

As a coach, I want to develop my athletes and see them reach their potential.
I have been coaching from beginners to elite athletes.

I am a qualified Level 2 Running Coach, Level 3 Performance coach, and Certified Level 2 Training Peaks Coach.

$25.00 - Buy Now