5k
Beginner

Coach Alden's 5K Beginner Plan - 8 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
This plan is designed for someone new to running looking to tackle the 5K distance for the first time. This is a low intensity, low mileage approach built on consistency. Runs will include run/walks to build up endurance as well as hills and short tempo segments. There is one off day and one optional off day.
SAMPLE WEEK
Monday
Rest Day
Rest day - today is a good day to roll out and recover. Don't focus on static stretching. Use a roller or something similar to help your legs recover from the work of the previous week.
Tuesday
Run
Steady run
25min run All running all day; you've got this
25:00 min
Wednesday
Run
Endurance with little changes
10min steady 10min running with... 30s faster 30s normal 5min easy to finish the run
25:00 min
Thursday
Run
Steady run
30min run All running all day; you've got this
30:00 min
Friday
Rest Day
Optional rest day
0-25min run or cross train (OPTIONAL)
Saturday
Run
Steady run
25min run All running all day; you've got this
25:00 min
Sunday
Run
Run/Walk Long run
2 rounds: 15min run + 3min walk This is your long run. The focus is to build up endurance and movement over time. This will be a standard progression from week to week.
36:00 min
OVERVIEW
Run
21 hrs
39 workouts
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