5K Basic Training Plan
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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|
|1:03 hrs||0:40 hrs|
|0:58 hrs||0:50 hrs|
Day Off 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|
||1:03 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: