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TEAM MADISON__Beginner 5k Training Plan __9 week


Mackenzie Madison, M.S. Exercise Physiology, USAT, Pro Triathlete

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9 Weeks

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Plan Description

This 9 week beginner 5k Training Plan is here for you to continue to stay, fit, active and become a better runner. This training plan expects a basis of running 3-4 times per week and having the ability to run/jog or walk 2 miles as a base starting point for this training plan layout. This training plan goes by distance and runs off of total mileage build. There are 3 weeks of 10% mileage increase followed by 1 week of recovery. The last final weeks are there to prep you for your 5k. You will learn pacing, become fitter, faster and stronger. This Beginner 5k training plan allows for cross-training opportunities and other sports. The max distance you will get up to n one run will be 7 miles. Coach Mackenzie from Team Madison wants to offer you accountability and a schedule to keep you on track during these times. Running is the one fitness activity that still can't be taken away from us. Enjoy! Stay active!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
12mi 7mi
X-Train x2
0:29 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
12mi 7mi
0:29 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Mackenzie Madison

Team Madison

I specialize in taking the experienced triathlete to the next level of training & racing to help them achieve their best performances using my degree & experience as a professional triathlete. University of Oregon Professor: swim, running, cycling, tri. Contributing Editor for Training Peaks.

Triathlon coaching: Ironman and 70.3 training specialization - Marathon and various running programs - Metabolic Testing VO2max RMR - Educational consultation sessions - Instructive Swim Lessons & more.

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