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

Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)

Performance Testing: Time Trials, Functional Threshold Power and Power Profiling

Monthly Coaching starts at $60 per month and includes personalized training plans with unlimited email support.

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