Beginner 5K Plan - 8 Wochen (3 Einheiten/Woche)
Beginner 5K Plan - 8 Wochen (3 Einheiten/Woche)
Length
4 Weeks
Plan Description
Dein Einstieg in die 5K-Laufwelt — ohne Überlastung, ohne Langweile.
Du hast nie richtig laufen trainiert? Das ist perfekt! Dieser Plan ist speziell für Anfänger entwickelt und bringt dich in 8 Wochen sicher über die 5K-Ziellinie.
Was du bekommst:
• 24 intelligente Trainingseinheiten (3x pro Woche)
• Progressive Run-Walk-Intervalle: starten, wo du stehst
• Klare, Athleten-freundliche Anweisungen für jede Einheit
• Wissenschaftlich aufgebaut: Test → Foundation → Build → Peak → Taper
• Motivierende Struktur: von Woche 1 bis zum Wettkampftag
Für wen:
• Komplette Anfänger (keine Lauferfahrung nötig)
• Menschen, die smart trainieren möchten (kein Übertraining)
• Alle, die ein klares Ziel brauchen
• Runner, die Run-Walk-Methode lieben
Was unterscheidet diesen Plan von anderen Plänen:
• Detaillierte Beschreibungen statt rätselhafter Codes
• Aufbau, der wirklich funktioniert (getestet mit hunderten Läufern)
• Flexibel: anpassbar an dein Leben
• Kein Equipment nötig — nur deine Laufschuhe
Los geht's!
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 |
|---|---|---|
|
Run
x3
|
01:14:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:14:00 | 00:30:00 |
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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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.