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Amanda's Beginner 5k Plan / 2-4 hours per week

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Amanda's Beginner 5k Plan / 2-4 hours per week


Amanda Brooks

All plans by this Coach


11 Weeks

Plan Description

If you've just started running, this is where you want to be! I'm here to help you achieve what you never thought possible. And feel great doing it.

There are bazillions of tips, tricks and ideas out there to make you a better runner, but what do you really need to know just to get started? Not nearly as much as you might think!! Here are some of the basics to get you on your way:

- Embrace the art of run/walk – this will allow you to increase your endurance
- Take daily walks to increase your time on feet, this will translate to feeling better on the run
- Remember that being a good runner includes cross training: full body and core strength training
- Set a goal to run or walk 3 times per week to start
- Pick one day a week to be your long run day and slowly increase that each week
- Remember that even as a beginner, you need rest and recovery days. Your body needs time to catch up to the new stimulus you’re providing.

No experience is required to start this program, so no excuses, let's go!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:23:00 00:42:00
Strength x2
00:40:00 00:30:00
Custom x1
00:11:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
01:23:00 00:42:00
00:40:00 00:30:00
00:11:00 00:15:00

Training Load By Week

Amanda Brooks

Run To The Finish

Over 25,000 miles run and I still LOVE this sport. I love researching all the details to help you cross the finish line injury free and having enjoyed the journey. I work with new and intermediate runners looking to finish that first marathon, run:walking your first race, the sub two half marathon or figuring out Low Heart Rate Training.

I have a clear love of pizza, which I think is part of a good running routine. It's about having fun and finding the joy...trails, friends, pizza.

  • 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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