Running 5K-Novice

Training Load By Week
Training Load By Week

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.

Sample Day 2
1mi

Run 1 mile with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.

Sample Day 4
1mi

Run 1 mile with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.

Sample Day 6
1.25mi

Run 1.25 miles with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.

Sample Day 9
1mi

Run 1 mile with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.

Sample Day 11
1.25mi

Run 1.25 miles with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.

Sample Day 13
1.5mi

Run 1.5 miles with heart rate in zone 1-2. Flat to gently rolling. 5 minute walk cool down.

Sample Day 16
1mi

Run 1 mile on a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com