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 for beginners who can run 15min at a comfortable pace without stopping. It prepares for a 5K race and is a stepping stone towards the 5K intermediate or the 10K beginner.


I’m only an email away for questions that may arise during the course of this training plan.

"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."
James Mount

5K Beginner | Miles

$19

8-week plan in miles | 2021 edition
3 runs/week | 10 miles/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

5K Beginner | KM

$19

8-week plan in km | 2021 edition
3 runs/week | 16 km/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download