Running 5K-Novice
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.
Still have questions about this plan?Plan Description
This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to prepare for a 5K. It is an eight-week training schedule to help get you to the finish line. It assumes that you are currently active (walking, jogging, cross-training) several days each week.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
—— | —— |
|
|
5mi | 3mi |
|
|
0:33 hrs | 0:15 hrs |
|
|
—— | —— |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
5mi | 3mi | |
|
|
0:33 hrs | 0:15 hrs | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
Sample Day 1
Run 1 mile with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.
Sample Day 1
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 3
Run 1 mile with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.
Sample Day 5
Run 1.25 miles with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.
Sample Day 5
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 8
Run 1 mile with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.
Sample Day 8
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.