8 Week Beginner 5k plan

Author

Andrew Dollar

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run, 1 X-Train, 1 Strength, 2 Day Off

Longest Workout

3.5 miles

Plan Specs

running 5km

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Summary

This plan is designed for a novice runner looking to train for their first 5k. The program is 8 weeks long and includes crosstraining and strength training exercises. The training begins with run/walk and builds based on both time and distance.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:58
Training Load By Week
Average Weekly Training Hours: 01:58
Average Weekly Breakdown

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.

Back to Plan Details

Sample Day 1

0:19:59

Walk or jog very easily for a total of 15 minutes.

Sample Day 2

0:20:00
Cross Train

Crosstrain today. My favorite crosstraining routine is yoga. I use the Yogamazing podcasts from Itunes. They are 20 minutes and involved a great deal of stretching. Other activities include pilates or strength training. If you are feeling really rundown for the week, then skip this exercise. If not, try to incorporate movement of some sort followed by stretching.

Sample Day 3

0:15:00

Walk for 15 minutes

Sample Day 4

0:20:00
20' Strength Workout

Visit the FTP coaching blog (www.ftpcoaching.blogspot.com) and click strength. Select on of the strength routines and complete it.

Sample Day 5

0:19:59

Walk for a total of 20 minutes.

Sample Day 7

2mi

Walk for a minimum of 2 miles

Sample Day 8

0:15:00

Walk or jog very easily for a total of 15 minutes.

8 Week Beginner 5k plan

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