10-Weeks-to-5K Program (RPE Based) for Beginners

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10-Weeks-to-5K Program (RPE Based) for Beginners

Author

Benjamin Bartlett

All plans by this Coach

Length

10 Weeks

Typical Week

3 Run, 2 Strength, 2 Day Off

Longest Workout

0:50 hrs

Plan Specs

running 5km

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Summary

Looking to run your first 5K or get back into shape by setting a 5K goal race? Pick a race and train for ten weeks to cross the finish line and improve your cardiovascular fitness with this straightforward, easy-to-use program developed by Coach Ben Bartlett, who has worked with hundreds of athletes of all ability levels to help them achieve their personal endurance and run racing goals.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:45
Training Load By Week
Average Weekly Training Hours: 02:45
Average Weekly Breakdown

Ben Bartlett

Bartlett Multisport

Aside from competing at a semiprofessional level for the last ten years in triathlon, Coach Bartlett has successfully coached a range of abilities in endurance sport (triathletes, runners, cyclists, and swimmers), from beginners to advanced NCAA D1 graduates from varsity collegiate swim/run programs. Coach Bartlett interacts with his athletes on a daily or bi-daily with feedback. Programs for athletes are built and adjusted on a weekly basis according to how athletes respond to their training.

Sample Day 1

0:25:00
Aerobic Foundation Run-Walk

WU: 5:00 RPE 1-2 brisk walk
MS: 5x(1:00 run at RPE 3-4/2:00 walk RPE 1-2)
CD: 5:00 RPE 1 walk then stretch

Sample Day 2

0:30:00
Strength Training

Sample Day 3

0:25:00
Aerobic Foundation Run-Walk

WU: 5:00 RPE 1-2 brisk walk
MS: 5x(0:45 run at RPE 3-4/2:15 walk RPE 1-2)
CD: 5:00 RPE 1 walk then stretch

Sample Day 5

0:30:00
Strength Training

Sample Day 6

0:35:00
Endurance Foundation Run-Walk

WU: 5:00 RPE 1-2 brisk walk
MS: Alternate 0:30 run at RPE 3-4/0:30 walk RPE 1-2 to the 30:00 mark.
CD: 5:00 RPE 1 walk then stretch

Sample Day 8

0:28:00
Aerobic Foundation Run-Walk

WU: 5:00 RPE 1-2 brisk walk
MS: 6x(1:15 run RPE 3-4, 1:45 walk RPE 1-2)
CD: 5:00 RPE 1 walk then stretch

Sample Day 9

0:30:00
Strength Training

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