5k Run/Walk-Style 8-week Plan
5k Run/Walk-Style 8-week Plan
Author
Allison Noel - LocusTri Coaching
Length
8 Weeks
Plan Description
This isn’t just a running plan, it’s a smarter way to train for a 5K and build a love for running.
Whether you’re brand new or getting back into it, this plan helps you train consistently, stay durable, and enjoy the process, not just the finish line. And along the way, you’ll build habits that last well beyond the 5K.
Who this is for: Beginners and returning runners. Expect 3 days/week of walk/running and optional, but encouraged cross-training.
What to expect: A structured, self-guided plan in TrainingPeaks using effort (RPE). Not 1:1 coaching, but built with the same philosophy: train smart, move well, stay consistent.
Equipment needed: Running shoes. Cross-training (unguided) can be movement of your choice. I encourage light yoga or a bike ride.
Results: Improved endurance, better movement, and run that 5k with confidence! Plus you'll build sustainable habits you can carry forward.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
X-Train
x3
|
01:07:00 | 00:30:00 |
|
Run
x3
|
01:51:00 | 00:50:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:07:00 | 00:30:00 | |
|
|
01:51:00 | 00:50:00 | |
|
|
—— | —— |
Training Load By Week
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Save 20%
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$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.