You are here:
Beginner 5K Training Plan
Beginner 5K Running Plan: Your Step-by-Step Guide to Conquering Your First 5K
The Beginner 5K Training Plan is the perfect starting point for anyone new to running or looking to build their fitness. Designed to help you gradually increase endurance and prepare for your first 5K race, this plan is ideal for those who have been running 2 to 3 times a week for 20 to 30 minutes. It offers a structured approach to crossing the 5K finish line with confidence and pride, and it’s a great way to join the millions of runners worldwide who embrace this rewarding challenge. If you’re new to running, consider starting with the Run-Walk 5K Plan to build your foundation before progressing to the Beginner plan.
5K Beginner Running Plan at a glance:
The Beginner 5K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 10 weeks
- Typical Week: 4 days of running and 1 to 3 days of rest
- Optional Work: Cross-Training and Strength Work
- Longest Workout: 50 Minutes
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $19.99 (purchase here)
What to Expect:
“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.” – Bill Rodgers
The Beginner 5K Training Plan is specifically crafted for new runners aiming to complete a 5K race with confidence. This 10-week plan focuses on a mix of easy runs, longer endurance sessions, rest days, and optional cross-training to build strength and prevent injury. Each running session is based on time rather than distance, offering a more manageable and enjoyable training experience. As you progress, the duration of your runs will gradually increase.
The plan also includes optional cross-training activities like cycling, yoga, swimming, or weight-lifting, allowing you to enhance your fitness while keeping your routine varied and enjoyable.
How to Get Started?
To get started with the Beginner 5K Training Plan, simply purchase it on Final Surge for a one-time fee of $19.99. Once you’ve purchased the plan, you can digitally track your progress from start to finish, ensuring you stay on track and motivated throughout your training journey.
Key Features Include:
- Easy tracking and progress updates
- Customizable workouts based on pace or heart rate zones
- Syncing with popular devices like Garmin, Strava, Polar, and more
- Printable PDF version of the training plan for offline use
- Optional cross-training workouts for improved strength and endurance
By following the Beginner 5K Running Plan, you’ll be ready to cross the 5K finish line feeling accomplished, healthier, and more energized than ever before.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Beginner 5K Running Plan Preview:
The following is a snapshot of what to expect in your purchased Beginner 5K Training Plan.
