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Walk/Run 5K

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Walk/Run 5K


Aspire Endurance Coaching

All plans by this Coach


8 Weeks

Plan Description

This plan is for beginners seeking to complete their first 5k. Combining running with walking along with cross training will allow athletes to gradually increase their abilities over the course of 8 weeks. No time or HR based goals, but completion is the ultimate measure of success.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:25:00 01:10:00
Walk x2
00:48:00 00:45:00
X-Train x1
00:30:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:25:00 01:10:00
00:48:00 00:45:00
00:30:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Joanne Gribler

Aspire Endurance Coaching

Joanne is a triathlon and endurance sport coach with 20 years of racing experience. As a former D1 Cross Country, Track and Swimming athlete with her Doctor of Physical Therapy, she will get you on track to your goals.

  • 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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