Take the stress out of your first 5K with this 10-week step-by-step training plan designed specifically for new runners. Whether you’re completely new to running or returning after a break, this plan helps you build fitness, confidence, and consistency while minimizing injury risk.
Plan Highlights:
Run-Walk Friendly: Gradual progression to running the full 5K
Structured & Manageable: 4 running days per week with easy-to-follow workouts
Aerobic Base & Endurance: Build a strong foundation safely
Pace & Effort Guidance: Intensity recommendations to keep you on track
Optional Cross-Training & Recovery Days: Support overall fitness and reduce injury risk
By following this plan, you’ll not only finish your 5K strong but also develop a sustainable running habit to carry into future goals. Perfect for beginners who want confidence, guidance, and results in just 10 weeks.
Paired great with my Foundational S&C plan and progression from this plan is available also.
Walter Endurance Co.
Running and S&C coach with 10+ years of elite level coaching experience. Competitive runner for 15 years and also competed internationally for Ireland in Triathlon.
I offer evidence based training plans that offer various levels of support. T