First 5K (C25K) (Up to 2hrs per week)

Author

Owen Connolly

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run

Longest Workout

0:45 hrs

Plan Specs

running 5km beginner masters time goal hr based pace based

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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Summary

If you are a complete novice to running this plan is perfect for you.
We gradually build up the running time over 8 weeks and give the optimal chance for a successful outcome.
Please ensure you consult your doctor before taking on any training program.
If you don't have a good pair of runners then this is the perfect time to go to your local sport shoe store and treat yourself to a pair that suits you. Your feet will be delighted with you.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:37

Owen Connolly

OCR Running Coach

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.

Back to Plan Details

Sample Day 1

0:25:00

Walk briskly for 7 mins to warmup.
Jog for up to 30sec (easy) with 2mins walk afterwards. Repeat 5 times.
Last 5.5mins as a slow walk

Sample Day 3

0:25:00

Walk briskly for 7 mins to warmup.
Jog for up to 30sec (easy) with 2mins walk afterwards. Repeat 5 times.
Last 5.5mins as a slow walk

Sample Day 5

0:40:00

Walk Briskly for 7mins to warm up.
Jog for up to 1min and take a minimum of 4mins walk as recovery. Repeat 4 times and finish the rest of the time with an easy walk

Sample Day 7

0:25:00

Walk briskly for 7 mins to warmup.
Jog for up to 30sec (easy) with 2mins walk afterwards. Repeat 5 times.
Last 5.5mins as a slow walk

Sample Day 9

0:30:00

Walk briskly for 7 mins to warmup.
Jog for 30sec (easy) with 90s walk afterwards.
Jog for 20sec (easy) with 60s walk afterwards.
Repeat. 5 times (5 sets)
Last 6:20mins as a slow walk

Sample Day 11

0:25:00

Walk briskly for 7 mins to warmup.
Jog for up to 50sec (easy) with 1:40mins walk afterwards. Repeat 5 times.
Last 5.5mins as a slow walk

Sample Day 13

0:40:00

Walk Briskly for 7mins to warm up.
Jog for up to 1min and take a minimum of 4mins walk as recovery. Repeat 4 times and finish the rest of the time with an easy walk

First 5K (C25K) (Up to 2hrs per week)

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