8 Week Novice Runner 5k Plan

Author

Sarah Benson

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 1 Strength

Longest Workout

0:35 hrs

Plan Specs

running 5km beginner weightloss

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Summary

This 8 week plan is ideal for novice runners who have little experience running, but can comfortably jog for several minutes at a time. Non-runners would benefit from the introduction plan to build up gently for 5k training - https://www.trainingpeaks.com/training-plans/running/5km/tp-191221/8-week-non-runner-introduction-running-plan.
The plan will offer 3 or 4 running sessions per week as well as offer suggestions for developing strength and flexibility. Running sessions will offer a variety of interval workouts from 15 second to 4 minutes efforts alongside steady pace running and will gradually prepare inexperienced runners for a 5k event.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:18
Training Load By Week
Average Weekly Training Hours: 02:18
Average Weekly Breakdown

Sarah Benson

Sarah is a former professional International track and road endurance runner. She has been coaching runners of all ability levels for over 10 years and specializes in coaching track and road runners. Using her Masters Degree in Exercise Physiology and Strength & Conditioning and extensive experience in the sport, Sarah has developed a number of generic training plans that focus on gradual volume increase and injury prevention.

Back to Plan Details

Sample Day 1

0:30:00
10 x 30sec

Warm Up - 5mins brisk walking

10 x 30sec run efforts with 1min rest

Cool down - 5mins brisk walking

Sample Day 3

0:25:00
2 x 5min

Warm Up - 5mins walking/jogging

2 x 5min running efforts with 2mins rest

Cool Down - 5mins walking/jogging

Sample Day 4

0:30:00
Yoga

https://www.youtube.com/watch?v=0hTllAb4XGg

Sample Day 6

0:35:00
6 x 1min

Warm Up - 5mins walking/jogging

6 x 1min efforts with 1min rest

Cool down - 5mins walking/jogging

Sample Day 7

0:15:00
Optional - 15min jog

15min continuous easy jogging

Sample Day 8

0:30:00
8 x 45sec

Warm Up - 5mins brisk walking

8 x 45sec run efforts with 90sec rest

Cool down - 5mins brisk walking

Sample Day 10

0:25:00
2 x 5:30min

Warm Up - 5mins walking/jogging

2 x 5:30min running efforts with 2mins rest

Cool Down - 5mins walking/jogging

8 Week Novice Runner 5k Plan

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