5K Basic Training Plan

Average Weekly Training Hours 03:04
Training Load By Week
Average Weekly Training Hours 03:04
Training Load By Week

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!

Sample Day 1
0:30:00
30 minute walk

Easy effort, focus on your posture with a purposeful cadence in your step

Sample Day 2
0:20:00
10 minute run

Start with a 5 minute walk, then run for 10 minutes, end with 5 minute walk. This should be as easy as you can make it.

Sample Day 3
0:30:00
30 minute walk

Easy effort, focus on your posture with a purposeful cadence in your step

Sample Day 4
0:25:00
15 minute run

Again, start with 5 minute walk, then run 15 minutes. Finish with another 5 minute walk. Conversation pace.

Sample Day 5
0:30:00
30 minute walk

Easy effort, focus on your posture with a purposeful cadence in your step

Sample Day 7
1.5mi
Run 1.5 miles

Start with your 5 minute walk (please make the time to do this), then run 1.5 miles (your choice of course). Finish with another 5 minutes of walking.

Sample Day 8
0:30:00
30 minute walk

Easy effort, focus on your posture with a purposeful cadence in your step

Matthew Bryan Parks
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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.