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12 week 5km Plan - Beginner (Reusable).

Browse More Plans

12 week 5km Plan - Beginner (Reusable).


Rebecca Romero - Olympic Gold Medallist & Clive Boulton

All plans by this Coach


12 Weeks

Plan Description

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OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the Beginner but is a little more progressive than a typical couchto5k plan, the plan starts at 8 miles per week and peaks at 17 miles. The plan is built around 1 run session per day, 4-5 days per week.

WHAT IS THIS TRAINING PLAN FOR - This plan is a Beginner/Improver level plan geared towards those seeking a creditable 5km race performance 24-27mins (Men) and 26-29mins (Women)

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running background and will perhaps be experienced in taking part in organised running events. They will now be looking to take a step forward and do more than just finish their 5km race goal.

PlanAvg Hours / weekMax Hours / weekRace Time AspirationLink


2:08 hrs

2:39 hrs

26 - 30mins



4:08 hrs

5:09 hrs

21 - 25mins



5:38 hrs

6:34 hrs

17 - 20mins


Sample Week

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:03:00 00:45:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
02:03:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Romero Performance

Romero Performance

Romero Performance offers rower, triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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