Complete your first 5km
Complete your first 5km
Length
6 Weeks
Plan Description
Build yourself up to your first 5km, either ever or just in a while.
The 6 week programme includes:
- Progressive walk runs.
- At home, bodyweight circuits.
- Running technique sessions.
- Builds you up to running continuously ready for the 5km run.
- Taper week at the end to help you recover and give you more energy to complete the 5km run.
The aim of this programme is to build you up to running 5km, walk-runs will gradually introduce your body to the impact of running, the circuits will make you stronger to help with your running efficiency and injury prevention, the technique sessions will improve your technique and efficiency making just running feel easier.
If you complete the sessions you will be able to comfortably run 5km by the end.
If you like this programme why not take it to the next step and try my 6 or 12 week half marathon plan?
If you like the programme but would like more support, please get in touch and we can work together towards your next goal.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:10:00 | 00:40:00 |
|
Walk
x1
|
00:56:00 | 01:24:00 |
|
Strength
x1
|
00:40:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:10:00 | 00:40:00 | |
|
|
00:56:00 | 01:24:00 | |
|
|
00:40:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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