5K Beginner Training Plan


This 8-week 5k beginner training plan gradually builds to 10 miles (16 km)/week with 3 runs/week. It includes easy runs, long runs, and tempo/threshold runs.


The long run starts at 2 miles (3 km) and peaks at 5 miles (8 km) in week 6.


This plan is designed for beginners who can run 15min at an easy pace without stopping. It prepares for a solid 5K race performance and is a stepping stone towards becoming an intermediate level runner.


I’m only an email away for questions that may arise during the course of this training plan. Simply send me a message and I’ll answer within 24h: [email protected]

Hi! I'm Sandro Sket, NSCA-Certified Strength & Conditioning Specialist and coach to competitive runners. I'm an advocate of Renato Canova's funnel periodization, which builds a base of speed and endurance first before transitioning to race-specific abilities.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

5K Beginner | Miles

$19

8-week training plan in miles
3 runs/week | 10 miles/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
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5K Beginner | KM

$19

8-week training plan in km
3 runs/week | 16 km/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
HTML5 Icon
Not the right training plan for you? Consider a Custom Training Plan or Monthly Coaching to get exactly what you need.
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