BSX Athletics: Beginner 5K - 1.5 to 2.5 Hours per Week

Average Weekly Training Hours 01:40
Training Load By Week
Average Weekly Training Hours 01:40
Training Load By Week

This 5K training plan is a good fit for beginners and other runners who need or prefer a low-volume program. The plan is nine weeks long and features four runs per week. It also includes two lactate threshold tests, in Week 3 and Week 6. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 20 minutes before you start. Like all BSX Insight/Matt Fitzgerald Training Plans, the Beginner 5K Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

Sample Day 1
0:20:00
Foundation Run 20

Warm-up for 5 minutes in Zone 1. Then run for 15 minutes in Zone 2.

Sample Day 3
0:20:00
Foundation Run 20

Warm-up for 5 minutes in Zone 1. Then run for 15 minutes in Zone 2.

Sample Day 5
0:20:00
Foundation Run 20

Warm-up for 5 minutes in Zone 1. Then run for 15 minutes in Zone 2.

Sample Day 6
0:20:00
Foundation Run 20

Warm-up for 5 minutes in Zone 1. Then run for 15 minutes in Zone 2.

Sample Day 10
0:20:00
Fast Finish Run 20 (5)

Warm up for 5 minutes in Zone 1. Then run for 10 minutes in Zone 2. Then run for 5 minutes in Zone 3.

Sample Day 12
0:25:00
Foundation Run 25

Warm-up for 5 minutes in Zone 1. Then run for 20 minutes in Zone 2.

Sample Day 13
0:20:00
Foundation Run 20

Warm-up for 5 minutes in Zone 1. Then run for 15 minutes in Zone 2.