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5K Basic Training Plan


Moving Forward

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5 Weeks

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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Plan Description

This is for the true beginner. Someone who wants to get their feet wet; kick start their activity plan with a 5K race at the end of a 5 week block. Candidates for this plan are healthy and don't mind cross-training 2 days per week. Athletes (that's you) should add in some mobility exercises after each session; spending 5-10 minutes with both foam rolling and static stretches.

Run pace may vary from day to day. Keep it aerobic; conversation pace. Your goal here is to build up your continuous effort. If you have to walk on your running days, remember it is okay to do so!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:03 hrs 0:40 hrs
Walk x2
0:58 hrs 0:50 hrs
Day Off x1
—— ——
X-Train x1
1:03 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:03 hrs 0:40 hrs
0:58 hrs 0:50 hrs
Day Off
—— ——
1:03 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Matthew Bryan Parks

Moving Forward - Triathlon and Endurance Coaching

At Moving Forward, we like to focus on the most individualized approach with each of our athletes. We focus on three key components to your athletic success:

  • Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)
  • Performance Testing: Time Trials, Functional Threshold Power and Power Profiling
  • Highly individualized training plans - updated weekly

All of our athletes are given individualized training plans and sessions. No two athletes are alike.

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