Browse More Plans

8 Week Beginner 5k plan


Andrew Dollar

All plans by this Coach
No Ratings


8 Weeks

Refund Policy

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.

Still have questions about this plan?

Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
1:20 hrs 0:30 hrs
Day Off x2
—— ——
X-Train x1
0:20 hrs 0:20 hrs
Strength x1
0:17 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:20 hrs 0:30 hrs
Day Off
—— ——
0:20 hrs 0:20 hrs
0:17 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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.

$4.95 - Buy Now