This 16‑week plan was created for people who currently walk (or are coming back after a break) and want to progress to running a continuous 5K, with consistency and without rushing.
The structure is simple, complete, and progressive:
- 3 run sessions per week using a walk‑run method, gradually building up to continuous running
- 1 strength session per week (Strength A and Strength B) to strengthen legs and core, improve posture, and reduce injury risk
- 2 mobility sessions per week to prepare your body and improve movement quality
- 1 rest day per week
- Short, realistic sessions (approximately 24–50 minutes, depending on the day)
- Average weekly training time of around 2–3 hours
Weekly layout:
Mon Mobility | Tue Run | Wed Strength | Thu Run | Fri Mobility | Sat Rest | Sun Run.
You also get a runner’s glossary plus an intensity guide using RPE (1–10) and heart rate zones, so you can adjust the effort to your current fitness and reality.
Running & triathlon coach focada em ajudar iniciantes e intermédios a completar e melhorar tempos em 5K, 10K e provas de endurance. Trabalho com planos estruturados no TrainingPeaks, força específica para corrida e mobilidade, para que consigas treinar com método, prevenir lesões e encaixar o treino na tua rotina real.