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

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

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.

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

Ben Bartlett
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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.