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8 Week 5k Beginner Plan (Copy)


Mark Kotarski, MEd, RCEP Founder of Kotarski Endurance Training, LLC


8 Weeks

Plan Description

The user has completed 8 weeks of walking/running and is now running a full 15 minutes w/o walking.

The user has no existing injuries

The plan consists of walking 2days/wk and running 4 days/wk. It is suggested that multiple surfaces(road, dirt, grass, treadmill, rubber surface track, etc) be used during training to reduce the risk of injury. The exercise time is listed for each day.

The plan comes w/email support from coach Kotarski. Call 484-995-3915 or go to for more information.

If user experiences any pain stop and consult a healthcare professional.

There are risks to all training plans. Please visit your physician before starting any exercise program.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:02:00 00:40:00
Walk x2
00:25:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
01:02:00 00:40:00
00:25:00 00:20:00

Training Load By Week

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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.

$39.99 - Buy Now