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5K Beginner Plan

Author

Danny Ernst

All plans by this Coach

Length

9 Weeks

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
00:35:00 00:35:00
X-Train x2
01:04:00 00:45:00
Day Off x1
—— ——
Strength x1
00:47:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
00:35:00 00:35:00
X-Train
01:04:00 00:45:00
Day Off
—— ——
Strength
00:47:00 01:00:00

Training Load By Week


This plan works best with the following fitness 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.


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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