12 week Beginner 5k Training Plan (2 to 3.5 hours/week)
12 week Beginner 5k Training Plan (2 to 3.5 hours/week)
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
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 | |
---|---|---|---|
|
01:23:00 | 00:57:00 | |
|
—— | —— | |
|
00:38:00 | 00:50:00 | |
|
00:45:00 | 01:00:00 |
Training Load By Week
- 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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