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Run - 5k Basic Training Plan (8 weeks)


Vision Quest Coaching

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8 Weeks

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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 5k run training plan for beginning runners. It is not necessary to have raced previously, or even to have run previously. However, running can be a major shock to the system to muscles and joints not accustomed to load-bearing exercise. Several weeks of consistent walking will help ease this adjustment. Feel free to insert short walking breaks into the plan's scheduled runs as needed, especially in the first few weeks of training.

If you are a more experienced runner looking to improve your 5k time, this won't be the plan for you. However, Vision Quest Coaching will be happy to help you design a more specific training routine to pursue a new PR!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
6mi 3mi
Strength x2
0:52 hrs 0:30 hrs
X-Train x1
0:31 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
6mi 3mi
0:52 hrs 0:30 hrs
0:31 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.

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