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5K Beginner Plan


Danny Ernst

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9 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Here is a 9 week, beginners 5K program. This program is a 3 day a week running program and is best for people who have little to no running experience. We start with walk/jog intervals and build you up to run the 5K. Everything in this program is RPE or rate of perceived exertion which means you run on a scale of 1-10. We will work together to help set realistic goals.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:34 hrs 0:35 hrs
1:04 hrs 0:45 hrs
Day Offx1
—— ——
0:46 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:34 hrs 0:35 hrs
1:04 hrs 0:45 hrs
Day Off
—— ——
0:46 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Danny Ernst

Ground Floor Fitness LLC

I am a certified RRCA Running Coach and Spartan SGX Coach. I have been an ACE Certified personal trainer for 6+ years. I've been running obstacle course races since 2014 and road races since 2015. My first love is in OCR but I bring a well rounded approach of mobility, strength, and running to my programs.