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10 Weeks to Running 5km - Beginner/Comeback

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10 Weeks to Running 5km - Beginner/Comeback


Active Living Coach M

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10 Weeks

Plan Description

Welcome to our Beginner 10 weeks to Running 5km or for athlete that wants to come back to running after a long lay off

This program is not your 5km Personal Best program - we have a 4weeks to 5km PB program for that.

For this program you should be able to do an easy-brisk 40min walk when starting.
If that isn't you - our couch to 5km easy program will be for you.

This is a 10-week program designed to get you to run 5km continuously - even if its slow and at your own pace but to run without walking.

This program consist of 3 runs (2 x 30min and 1 x 40min), a 20min body weight runner strength set and a 15min stretch session each week.

So as you can see this is also a perfect program for the person who hasn't got a lot of time but would like to train effectively.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:59:00 00:30:00
Walk x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
00:59:00 00:30:00
00:45:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Coach Marilette

Active Living 4 All Coaching and Nutrition

Hi, Coach M here, that is short for Marilette, I have been involved in sport and training since childhood. Thus Coaching and training came as a natural career path to me.

I provide a range of services from Endurance Coaching, Strength and Endurance, Flexibility and general wellness and nutrition 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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