This Beginner/Intermediate 5K 12 Week Training Plan is designed for someone who can complete 5K (3.1 miles) with a combination of walking and running. This training plan will include 3 quality runs/week (speed work, tempo run, and long run). You are encouraged to add 2 days a week of of cross training in order to optimize adaptation of those muscle fibers by allowing them to recover and reduce the chance on overuse injury. For Cross Training, you can choose either shorter high intensity such as Spinning or Tabata workouts (15-20 minutes with bursts of harder efforts) or longer moderate efforts such as cycling, swimming, or rowing, or walking.
Equipment: Comfortable run shoes that are good for YOU are essential. Your local run store can help you determine the shoes that will best meet your needs. A sport watch or a run ap is very helpful to determine time and distance. Each run workout will be gaged by rate of perceived exertion (vs heart rate or pace), but if you have a heart rate monitor and know what your run zones are, go for it!
Upon downloading this plan, it will automatically populate your Training Peaks calendar appropriately, leading up to the 5K.