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8 Week Beginner 5k plan

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8 Week Beginner 5k plan


Andrew Dollar

All plans by this Coach


8 Weeks

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:21:00 00:30:00
Day Off x2
—— ——
X-Train x1
00:20:00 00:20:00
Strength x1
00:17:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
01:21:00 00:30:00
Day Off
—— ——
00:20:00 00:20:00
00:17:00 00:20:00

Training Load By Week

This plan works best with the following fitness 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.

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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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