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Beginner 12 week 5k Training Plan (progression from walk to run)


Denise Terry

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12 Weeks

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Plan Description

This 12 week plan is designed for the beginner athlete who is currently walking and wants to run a 5k without walk breaks. The plan progresses through run/walk ratios eventually preparing the athlete for continuous running. This plan does not include speed work but rather focuses on easy and steady efforts building aerobic endurance. The plan starts with 20-30 minutes of walking and the following weeks consists of 3 days of running per week with an option to add a 4th day of cross training. This plan was tested with a group of beginner athletes who could not run one minute at the start of the program. On race day, they all ran the 5k without stopping. You can do this, too! You do not need any equipment other than a good pair of running shoes and a positive attitude!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x3
1:13 hrs 0:40 hrs
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
1:13 hrs 0:40 hrs
—— ——

Training Load By Week

Denise Terry

Realistic Fitness

A marathon lover turned triathlete, I love long distance races. I resigned from my corporate job as a chemist for 16 years to coach and personal train full time. I love working with the beginner who is eager to learn as well as the advanced athlete who wants to be challenged.

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