Your First 5km Run Plan from a Qualified Running Coach
This training plan is great if you want complete your first 5K run, may be a park run, a local charity race or to improve your general fitness.
It is designed to build up slowly over the 12 weeks to get you to the finish line. Simple, easy to follow instructions and all based around time for ease of use, this plan consist of 3 sessions a week for 12 weeks taking you right off the couch and to your first ever 5K run.
We have designed this plan to get you round a 5K using a run walk strategy. It includes one simple strength workout per week to help avoid injuries and keep your posture tall.
The plan includes:
📊Full details on the sessions and the level you should aim for using RPE (Rate of Perceived Exertion) which is a scale of 1-10
✏️ Training and Event Tips
🛌🏻 Rest and Recovery Days
🧘♀️ Stretching routines - follow along videos from SH1FT Fitness
📧 Email access to coach
Over the next 12 weeks we will progress gradually from run/walking to a continuous run and your first 5k.
We have included some easy strength training sessions to help you keep injury free and able to sustain a good posture during your run/walk sessions.
This plan is ideal for people who have busy lives but dream of being a runner. You can fit this around your work and life commitments.
There are plenty of rest and recovery days so you can rebuild after your training days. You have the option to stretch or swim on these days. You can also do some guided meditation.
This beginner running plan will take you from ground zero, to running comfortably for 25-minutes straight.
We're not worried about how far or fast you run and neither should you be. We will use an RPE scale so you know you are training at the right level. RPE is Rate of Perceived Exertion and is a 1 - 10 scale, details are below.
Today, you become a runner and in 12-weeks, a runner for life.
Ready to begin?
My name is Karen and I live in Southern Spain near the IRONMAN® Mallaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Good luck with your training and 5k event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.