8 weeks Beginner to 5K Trail Run

Average Weekly Training Hours 01:21
Training Load By Week
Average Weekly Training Hours 01:21
Training Load By Week

This plan is designed for beginners interested in doing their 1st 5K trail run. The workouts are designed to ease you into trail running using a combination of hikes, fast walks and simple run intervals. There is also included basic form running workouts to start you out on a right "foot!"




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Our coaching philosophy focuses on “Feeding the Good Wolf” applied via our process that is both equal parts art and science. We provide individualized structured training, performance data analysis, sport psychology as well as skill development programs designed to create balanced well-rounded athlete. So whether you are to looking to win your age group, ride your first century or race for a national title we are here to help you reach your goals!


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Sample Day 1
0:15:00
Walk - fast pace

Let's start off easy the first week with some fast pace running. I also recommend you use a HR to gauge your fitness.
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Walk 10-30 mins at a brisk pace. Heart Rate (HR) should feel elevated but breathing relaxed.

Sample Day 3
0:15:00
Walk - fast pace

Let's start off easy the first week with some fast pace running. I also recommend you use a HR to gauge your fitness.
----
Walk 10-30 mins at a brisk pace. Heart Rate (HR) should feel elevated but breathing relaxed.

Sample Day 5
0:20:00
Walk - Run - Jog

Warm up:
5 mins walk - add some high leg and butt kickers to loosen up!
-----
Main Set:


Alternate:
Run 1 min
Fast Walk/Jog 1 min

Repeat 2 sets

Run should be a fast but comfortable pace, Walk/Jog should be an easy but brisk pace.
-----
Cool down
5 mins walk

Sample Day 7
0:20:00
Walk - Run - Jog

Warm up:
5 mins walk - add some high leg and butt kickers to loosen up!
-----
Main Set:


Alternate:
Run 1 min
Fast Walk/Jog 1 min

Repeat 2 sets

Run should be a fast but comfortable pace, Walk/Jog should be an easy but brisk pace.
-----
Cool down
5 mins walk

Sample Day 9
0:25:00
Walk - Run - Jog

Warm up:
5 mins walk - add some high leg and butt kickers to loosen up!
-----
Main Set:


Alternate:
Run 1 min
Fast Walk/Jog 1 min

Repeat 3 sets

Run should be a fast but comfortable pace, Walk/Jog should be an brisk pace.
-----
Cool down
5 mins walk

Sample Day 11
0:15:00
Walk - fast pace

Let's start off easy the first week with some fast pace running. I also recommend you use a HR to gauge your fitness.
----
Walk 10-30 mins at a brisk pace. Heart Rate (HR) should feel elevated but breathing relaxed.

Sample Day 13
0:25:00
Walk - Run - Jog

Warm up:
5 mins walk - add some high leg and butt kickers to loosen up!
-----
Main Set:


Alternate:
Run 2 min
Fast Walk/Jog 1 min

Repeat 3 sets

Run should be a fast but comfortable pace, Walk/Jog should be an easy but brisk pace.
-----
Cool down
5 mins walk

Noel Bonk
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BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.