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5k beginner (10 weeks)-HR based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Lindsay Zemba Leigh

All plans by this Coach
No Ratings

Length

10 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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

The 5K Beginner plan is geared towards new runners who want to run a 5K successfully. The plan includes a mix of running easy days, long endurance runs, cross-training and rest, along with yoga and functional strength sessions. It also includes a field test to set up heart rate zones.
The plan is perfect for those who have been running 2-3 times per week for 20-30 minutes.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
1:22 hrs 0:45 hrs
Strengthx3
0:18 hrs 0:15 hrs
Otherx2
0:15 hrs 0:45 hrs
X-Trainx2
0:39 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:22 hrs 0:45 hrs
Strength
0:18 hrs 0:15 hrs
Other
0:15 hrs 0:45 hrs
X-Train
0:39 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


Lindsay Leigh

No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level II Endurance Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to expert, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.