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5 Km BEGINNER Running Plan

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

Plan Description

This plan is aimed at the BEGINNER who would like to start running but does not know where to start.

The plan will take you from couch to running 5 kms. The plan is written in easy to understand language and time based. To ensure a good all round level of fitness there are days when you can cross train or ride a bike. Cross training will help with core strength as well as cardio and help to break up the weeks from just running and variety. If not up to cross training then rest on these days

After completing the 12 week plan you will have a base fitness to run your first 5 km race. Hopefully enjoying it and with a view to progressing to 10 kms or more

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x3
1:47 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Run
1:47 hrs 1:10 hrs

Training Load By Week


Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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