8 Week Beginner 5k plan

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

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.

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 8
0:15:00

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

Sample Day 9
0:10:00

Run/walk for a total of 10 minutes.

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 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.