This plan is appropriate for beginning runners preparing for their first 5K event or for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week.
100% Structured Workouts
This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.
5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1
5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)
5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1
5 minutes Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 3