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Zero to 5km training plan


Lidds Training and Performance Coaching

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6 Weeks

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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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Plan Description

Who is this plan for?
This 6 week plan is ideal for novice/beginner runners who have little or no experience running. Non-runners would benefit from this introduction plan to build up gently for 5k training

What is it? What is involved?
The plan will offer 3 or 4 running sessions per week as well as offer suggestions for developing strength. The running sessions will offer a variety of workouts from 1 minute to 12 minutes, building gradually over a period of weeks, interspersed with periods of walking recovery.
It'll be safe, structured, and just the right balance of challenging and achievable. The plan progresses gradually avoiding overtraining or injury. This will prepare inexperienced runners for their first 5k event.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:58 hrs 0:47 hrs
Strength x2
0:15 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
1:58 hrs 0:47 hrs
0:15 hrs 0:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Ian Liddiatt

Lidds Training and Performance Coaching

Whatever your goal or aspirations, our coaches are here to support and guide you. Our online coaching services will provide you with a personal coach and tailor-made training sessions designed to suit your aims, ability and schedule. We will develop specific sessions for you and your events.

We cater for all athletes' abilities, from beginner to elite, from many different sports including:

  • Triathlon
  • Swimming
  • Cycling
  • Running

Our ethos - Consistency, Positivity, Adaptability, Achievement!!

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