A low-volume plan to help you run your first 5K with a little structure and plenty of breathing room.
Designed for busy beginners, this 10-week programme keeps the weekly commitment deliberately realistic. You will gradually build the ability to run for longer, learn how easy running should feel, and arrive at your event with confidence rather than fatigue.
It is a good fit if you want a first 5K plan that is simple to follow and easy to fit around the rest of your week. The goal is steady progress, not a perfect training diary.
Written in the way we coach at TCC Endurance: practical, progressive and honest.
Plan at a glance
- 10 weeks
- 1-1.5 hours of training per week
- Low-volume beginner approach
- Clear progression towards a first 5K
- Built-in recovery and flexibility
For more information or any questions before choosing a plan, email info@tccendurance.com.
UK-based university Sport Science lecturer and exercise physiologist, and founder of TCC Endurance. Sports Science graduate with an MRes in Exercise Physiology. Level 3 British Triathlon coach and TrainingPeaks Level 2 certified. I take a research-led, data-driven approach to 70.3 and Ironman prep, turning physiology into practical training that fits real life. 20+ years coaching and mentoring coaches.