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12 week Beginner 5k Training Plan (2 to 3.5 hours/week)

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12 week Beginner 5k Training Plan (2 to 3.5 hours/week)

Author

Carla Robbins

All plans by this Coach

Length

12 Weeks

Plan Description

This plan was specifically designed for beginners in the world of running to get from no running to a 5k in 12 weeks!

Once purchased, individuals can add up to 1 months of additional training blocks depending on when their estimated race date is.

This plan can be adjusted if you have a paid Training Peaks account. You will be able to interact and communicate with us, and ensure you're getting the most out of the program.

Primarily this program is suited to beginner runners who have aspirations of doing a 5k in 3 months time. We will guide you and coach you along the way. This plan offers 2-3 runs/week and an optional cross training day on most weeks.

Ideally, you have access to a GPS watch to do the runs and cross training sessions outdoors, though this can also be done with no GPS watch, with only a treadmill, and body weight training, if needed.

✓ Gain confidence in your running abilities when the 5k race day comes
✓ Learning about structured training through rated perceived exertion, paces, and heart rates
✓ Get access to experienced coaches who are exercise physiologists
✓ Use a tried and tested program from coaches with 10+ years of experience coaching others
✓ Each plan can be individualized to your abilities

"My knee jerk response to your request for a testimonial is to say how it’s been so nice to work with your endurance program, but believe it or not, it’s more meaningful than that. Although a program just sounds like structure, it’s actually a turn-key between languishing and flourishing.”
- Helena


Stop postponing your running goals. Start training with our help, now!

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:23:00 00:57:00
Day Off x1
—— ——
Walk x1
00:38:00 00:50:00
X-Train x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
01:23:00 00:57:00
Day Off
—— ——
Walk
00:38:00 00:50:00
X-Train
00:45:00 01:00:00

Training Load By Week


Carla Robbins

Vital Strength and Physiology Inc

I believe that each individual's ultimate goal is the realization of potential through high performance and great health. And, that performance and health can be symbiotic. My coaching foundation is built on serving complex cases, from Olympic Journeys to Chronic Pain. To do this I create a clear path for each individual by meeting them where they're at and guiding them to where they want to go.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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