5k running - 12 week finisher plan with structured workouts

Average Weekly Training Hours 01:51
Training Load By Week
Average Weekly Training Hours 01:51
Training Load By Week

This plan takes you in a 12-week period from zero to a 5k endurance run.
We focus on a steady build up of the aerobic fitness with walking, jogging and crosstraining exercises. Finishing this program you will be ready for a 5k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.

Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.

Sample Day 1
0:28:00
10.8TSS
Steady walk

Description in workout details.

Sample Day 2
0:15:00
Mobility and core

Mobility and core program with 2 main goals in mind:
1) injury prevention
2) support running efficiency and performance

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 4
0:34:00
13.3TSS
Steady walk

Description in workout details.

Sample Day 6
0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 7
0:35:00
14.2TSS
Steady walk

Description in workout details.

Sample Day 9
0:35:00
14.2TSS
Steady walk

Description in workout details.

Sample Day 10
0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Reinout Van Schuylenbergh, PhD
|
Triathloncoach.be

We offer training plans for endurance athletes and consultancy for coaches, clubs and teams. Every training plan is developed by Reinout Van Schuylenbergh, PhD and tailored to your personal objectives. Programs are based on current scientific evidence and good practices.

Our key values: personalized and data driven approach, your goal is our challenge, customer satisfaction, #cleansport, #fairplay