10 Week 5km Training Plan (Beginner)

Average Weekly Training Hours 01:23
Training Load By Week
Average Weekly Training Hours 01:23
Training Load By Week

Just getting into running? This program introduces you to the sport you will love through training for a 5km.

Sample Day 8
0:19:59
Walk (20 min)

20 minute walk.

Sample Day 11
0:30:00
Easy Aerobic Run (30 min)

-Warm up: 5 minute walk

-Main set: 30 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences.

-Cool down: 5 minute walk

Sample Day 14
0:30:00
Easy Aerobic Run (30 min)

-Warm up: 5 minute walk

-Main set: 30 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences.

-Cool down: 5 minute walk

Sample Day 16
0:30:00
Easy Aerobic Run (30 min)

-Warm up: 5 minute walk

-Main set: 30 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences.

-Cool down: 5 minute walk

Sample Day 17
0:25:00
Walk (25 min)

25 minute walk.

Sample Day 18
0:30:00
Easy Aerobic Run (30 min)

-Warm up: 5 minute walk

-Main set: 30 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences.

-Cool down: 5 minute walk

Sample Day 21
0:34:59
Easy Aerobic Run (35 min)

-Warm up: 5 minute walk

-Main set: 35 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences.

-Cool down: 5 minute walk