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5k - Beginner 8-Week Training Plan


True Potential Running

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8 Weeks

Plan Description

This plan is perfect for a beginner looking to tackle their first 5k or to train for a 5k safely while building strength and endurance. This plan will take you through eight weeks, starting with short runs with walk breaks and incorporates runner specific strength training.

Race Goal: Complete a 5k
Miles/Week: 2-8
Days/Week: 3
Longest Training Run: 3 miles
Experience Level: Beginner

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Run x3
00:06:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
00:06:00 00:15:00

Training Load By Week

This plan works best with the following fitness devices:

Dana Klein

True Potential Running

We cater to athletes of all ages and experience levels. We specialize in customized training plans and personalized running coaching.

  • 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.
  • 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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