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Zero to Hero: 5K Beginner Training Plan

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Zero to Hero: 5K Beginner Training Plan


Mark Whittle

All plans by this Coach


12 Weeks

Plan Description

Zero to Hero beginner 5K training plan
Become your own running hero with the help of WhittleFit's beginner 5K training plan.

Who's it for?
The Zero to Hero 5K training plan is for new runners and people who entering their very first 5K. The aim is to get you to your goal with a clearly structured plan which avoids over training and injury. Over 10 weeks, we'll build you up from your starting point to the incredible achievement of running a 10K race. It'll be safe, structured, and just the right balance of challenging and achievable.

Is it for you?
Are you a new or novice runner? Is this going to be your first 5K race or event? Do you want to run the entire 5K? Are you looking for the peace of mind and confidence of a training plan designed by an endurance coach? Then - yes - it's for you!

What's involved?
Because this plan is aimed at novices and beginners, it progresses gradually to ensure you achieve your goal without injury or over training. The plan lasts for 10 weeks and builds progressively, starting with a combination of walking and running, and finishing with you being able to run 5K! The plan starts with "baby steps" and progresses through "build phase" and "endurance", making sure to include "recovery" phases. Those critical weeks of "peaking" and "race week" are fully covered, too. Not only that but you'll be guided through the best kit for your 5K, and even given useful nutritional advice to help you reach your goals.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x2
01:18:00 00:40:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:18:00 00:40:00
—— ——

Training Load By Week

Mark Whittle


Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training

  • 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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