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


Benjamin Bartlett

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10 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:49 hrs 0:50 hrs
Strength x2
0:54 hrs 0:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:49 hrs 0:50 hrs
0:54 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

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.

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