Training Plan Details

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

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.

Steady run

25min run All running all day; you've got this

25:00 min

Endurance with little changes

10min steady 10min running with... 30s faster 30s normal 5min easy to finish the run

25:00 min

Steady run

30min run All running all day; you've got this

30:00 min

Optional rest day

0-25min run or cross train (OPTIONAL)

Steady run

25min run All running all day; you've got this

25:00 min

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

21 hrs

39 workouts

TRAINING PLANS

Coach Alden's 5K Beginner Plan - 8 Weeks