Run - 5k Basic Training Plan (8 weeks)

Average Weekly Training Hours 01:24
Training Load By Week
Average Weekly Training Hours 01:24
Training Load By Week

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!

Sample Day 2
1.5mi
1.5 mile Run

Run at a pace that is easy to sustain. If you are not able to run for the full 1.5 mile duration, follow a run/walk pattern to complete the distance.

Sample Day 3
0:30:00
Strength & Stability Training

A light routine of strength and stability training will promote total-body fitness and help you to remain more efficient and healthy during your run training.

Perform the following exercises in a circuit, repeating 2-3 times.
- Front Planks - 60 seconds;
- Side Planks - 30 seconds each side;
- Glute Bridges - 15 reps;
- Lateral Band Shuffles - 50 small steps;
- Squats - 15 reps;
- Lateral Lunges - 15 reps each leg;
- Hamstring Curls on a stability ball - 15 reps;
- Pushups - 15 reps
- Barbell or Dumbbell Row - 15 reps.

Sample Day 4
1.5mi
1.5 mile Run

Easy run, same as Tuesday. Follow a run/walk pattern if necessary.

Sample Day 5
0:30:00
Strength & Stability Training

Perform the following exercises in a circuit, repeating 2-3 times.
- Front Planks - 60 seconds;
- Side Planks - 30 seconds each side;
- Glute Bridges - 15 reps;
- Lateral Band Shuffles - 50 small steps;
- Squats - 15 reps;
- Lateral Lunges - 15 reps each leg;
- Hamstring Curls on a stability ball - 15 reps;
- Pushups - 15 reps
- Barbell or Dumbbell Row - 15 reps.

Sample Day 6
1.5mi
1.5 mile Run

During this first week, all runs have been the same volume and aimed at just establishing a consistent training routine.

Sample Day 7
0:30:00
Endurance Cross Training

Complete a cross training workout such as cycling or swimming. Walking or hiking, even golf without a cart are also good cross training options. Have fun with whatever you do.

Sample Day 9
1.5mi
1.5 mile Run

Remain patient with your intensity and focus on completing the distance. If you are following a run/walk pattern, aim to increase running time and reduce walking time.