The Beginner 5K training plan is designed for new runners who want to successfully run a 5K race. The focus of this plan is on a combination of easy runs, longer distance runs, rest days, and optional cross-training.
I have designed this plan as 10-weeks in length and it features four days per week of running. Each running session is based on time instead of distance, leading to a reduced risk of injury and a more enjoyable experience. As the plan progresses, the total running time of each session will increase.
For the Beginner 5K plan, I include optional cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.
Individuals will want to choose this plan if they have been running regularly 2 to 3 times per week for at least 20 to 30-minutes each time. If you are currently running less, that is okay! You may want to consider starting with a 5K Run-Walk training plan to build fitness up to this Beginner 5K plan.