5k Run Beginner (10 weeks)- By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 01:50
Training Load By Week
Average Weekly Training Hours 01:50
Training Load By Week

This plan is developed for the athlete who has not completed a 5k race and is looking for a basic program designed to comfortably finish a 5k. This plan is 10 weeks in duration and consists of 3 runs per week with 2 additional weight training sessions. The total volume is between 2-5 hours a week. The athlete should be able to run/walk for 25 minutes in one session. It is NOT essential that the new runner be able to match this time/distance, but it is encouraged. The athlete should always seek medical clearance from a Physician prior to starting a new and rigorous sport.

Sample Day 1
1.5mi

Run/Walk 1.5 miles at comfortable pace

Sample Day 3
0:30:00

Strength Upper body strength training. 2-3 sets of 10-15 reps at 40-60% of max. Some good upper body exercises are: Bicep curls (standing and sitting), triceps extensions, lat pull down, dumb bell bench press, seated rows.

Sample Day 4
0:10:00
1mi

Run/Walk for 10 minutes at comfortable pace

Sample Day 5
0:30:00

Strength Lower Body weights and core work. Some key exercises to hit with the legs are: Squats, walking lunges, hamstring curls, leg press and quad extension. 2-3 sets of 10-15 reps with a comfortably hard amount of weight (40-60% of max).

Sample Day 6
0:30:00
1.5mi

WU: Walk for 10' with stretching
MS: 2x400 at a comfortably hard pace with 90 " walking recoveries between 400's
CD: Walk/Jog for 10' with stretching

Sample Day 8
2mi

Run/Walk 2.0 miles at comfortable pace

Sample Day 10
0:30:00

Strength Upper body strength training. 2-3 sets of 10-15 reps at 40-60% of max. Some good upper body exercises are: Bicep curls (standing and sitting), triceps extensions, lat pull down, dumb bell bench press, seated rows.