Running 5K-Novice
Author
Karen Buxton
All plans by this CoachLength
8 Weeks
Typical Week
3 Day Off, 1 X-Train, 3 Run, 2 Strength, 1 Walk
Longest Workout
3 miles
Plan Specs
running 5km beginner hr based
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Summary
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
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.