Learn to Run 5k for Beginners is a 12-week training plan that encourages a slow progressive build towards completing a 5k run. It is a foundational running plan designed to build endurance and stamina to complete a 5k without walking breaks.
I designed this learn to run 5k plan for beginners using a slow progressive run-walk method based on distance instead of time. The plan starts off super easy with 100 m runs and progresses slightly each week by building on total running distance.
The plan is low intensity and the suggested heart rate target is never more than 65%. All training sessions are done in zone 1 or 2. There is no speed, hill or high-intensity interval work in this plan. The reason I excluded high-intensity training from this beginner plan is to allow the beginner runner time to adapt to the impact forces of running. It is important to build a strong base to prevent injury and burn-out.
Included is a detailed guide and weekly goals to help you start off on the right foot and remain focused the whole way through. Because the plan is constantly evolving, you will find it exciting and enjoyable. It’s also very easy to follow and manageable, even for people with busy lives. The entire family could join you on this training plan.
BONUS: I included two 30-minute core strength video workouts per week from my YouTube channel. You do not have to use these, however, they do help you develop a stronger core using better techniques.
What is required to use this plan?
To use this plan, you need to activate a FREE TrainingPeaks account. When you purchase this plan, you own it forever. You can use it over and over again.
Be sure to download the TrainingPeaks smartphone app so you can access your account and my training plan from your phone. If you use a compatible activity tracker, such as Garmin, Strava, Apple Watch, FitBit, and so on, you can sync your device to your TrainingPeaks account. When you complete your workout session and save it on your activity tracker it will automatically upload your data to your TrainingPeaks account. If you follow my plan as stated, the workouts will automatically pair as well.
This is a FANTASTIC training feature. When you view your workout data on TrainingPeaks you will see your fitness score, personal records, and more. You will not only feel yourself getting fitter but see the data to prove it! Super motivational!
Check out ALL my training plans on TrainingPeaks by CLICKING HERE
If you have any questions or need more clarification on this plan, please feel free to email me: firstname.lastname@example.org
~ Coach Tammy