This is a training plan created by Endurance Strong is designed to prepare an absolute Beginner runner, coming right "Off the Couch", for a 5K Race. On Non-Recovery Weeks this plan ranges from 1.25-2.5hrs/wk and 39-185TSS/wk and a longest run of 45min (don't worry its not till Week 11 with plenty of preparation for it). No experience is necessary for this training plan. Weeks 1-4 of this plan are walk / run intervals getting you used to running and being on your feet for longer periods of time. The running intervals slowly get longer and the walking intervals shorter. Weeks 5-12 of this plan slowly bring up the length of sustained running as well as introducing you to track workouts and other shorter runs at slightly faster paces. This plan has notes on how and when to incorporate strength training but no other strength training guidance. Endurance Strong also offers this same Training Plan with a full Strength Training Plan included at a slightly higher price point (Best Value), as well as separate Strength Training Plans. The later weeks of this plan generally follows the sequence of:
- Monday - Off
- Tuesday – Track Intervals
- Wednesday - Shorter Endurance
- Thursday – Steady or Tempo Run
- Friday - Off
- Saturday – Moderate Endurance and/or Race Specific Workouts
- Sunday – Long Run
*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com