5-Week Beginnner 5k Training Plan

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

This five-week schedule is for runners who run anywhere from 20-30 miles per wkeek. Sign up for a race five weeks away and you can stick with this plan to finish at your goal time. Goal pace and tempo runs in this plan will get you comfortable with holding a faster pace overall. Good Luck and see you at the finish!

Sample Day 2
0:45:00
4.25mi
Speedwork Day

Warm Up:
1 mile easy
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Main Workout:
6 x ( 400-meters @ 2:15-2:00 + 90-seconds jogging recovery )
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Coool Down:
1 mile Easy
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Goal: improves your stride turnover and overall speed. Run these repeats at slightly faster than goal race pace

Sample Day 3
0:34:59
3.5mi
Easy Run: 3 - 4 miles

Run an easy 3 - 4 miles
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Goal: These workouts will aid you with recovery and help build your cardiovascular system. Run this at a pace that you can have a conversation

Sample Day 4
0:55:00
5.25mi
Tempo Run

Warm Up:
1.5 miles easy
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Main Workout
2 x ( 1-mile tempo at 10-10:30 pace + 45-seconds jogging recovery)
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Cool Down:
1.5 miles easy
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Goal: Comfortably hard workout where you should be running at a pace that you can only speak a few words at a time. This pace should be around 20-seconds slower than race pace.

Sample Day 6
0:25:00
2.5mi
Easy Run

Run an easy 2 - 3 miles
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Goal: These workouts will aid you with recovery and help build your cardiovascular system. Run this at a pace that you can have a conversation

Sample Day 7
1:04:59
6mi
Long Run

Run 6 miles
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Goal: Long runs will improve endurance. Run these at 40-50 seconds slower than your race pace

Sample Day 9
0:55:00
5mi
Speedwork Day

Warm Up:
1 mile easy
----------
Main Workout:
8 x ( 400-meters @ 2:15-2:00 + 90-seconds jogging recovery )
----------
Coool Down:
1 mile Easy
---
Goal: improves your stride turnover and overall speed. Run these repeats at slightly faster than goal race pace

Sample Day 10
0:45:00
4.5mi
Easy Run: 4 - 5 miles

Run an easy 4 - 5 miles
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Goal: These workouts will aid you with recovery and help build your cardiovascular system. Run this at a pace that you can have a conversation

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

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