5k Training Plan - Beginner

Week: Mon Tue Wed Thu Fri Sat Sun

1 2 3 OFF 2 3 4 OFF
2 2 3 OFF 2 3 4 OFF
3 3 3 OFF 2 1 Mile TT 4 OFF
4 3 4 OFF 3 3 5 OFF
5 3 4 OFF 3 3 5 OFF
6 2 2 Mile TT OFF 3 3 6 OFF
7 3 4 OFF 4 4 5 OFF
8 3 4 OFF 3 Opt. 2 Race - 5k OFF

Hill Sprints within Run: 4x15s (W4), 4x20s (W5), 6x15s (W7)
Strides following run. Begin with 4, build up to 6-8
Workout Days
Race Efforts

Workout by Week: Rep Pace:

2a 2x800m with 90 seconds recovery. 04:14
2b 6x200m with 90s recovery 00:54
3a 6x400m with 2 mins recovery 01:47
3b 1 Mile TT: All out 1 mile effort
4a 2x1 mile with 90s recovery (pace TBD based off 1 mile TT) 10:23
4b 8x200m with 90s jog rec.(Pace TBD based off 1 mile TT) 01:06 These Times will b
5a 3x800m with 90s recovery (Pace TBD based off 1 mile TT) 05:04 Please ensu
5b 15 minute tempo run (Pace TBD off 1 mile TT) 11:05
6a 2 Mile TT: All out 2 mile effort at Goal Race Pace
6b 8x400m with 2 mins recovery (Pace TBD based off 2 mile TT) 02:00
7a 20 minute tempo run (Pace TBD off 2 mile TT) 10:07 These Times will b
7b 3x1 mile at goal race pace with 4 minutes recovery 09:02 Please ensu
8a 6x200m with 2 mins recovery 00:54
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
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Current Estimated Fitness or 5k Time 0:25:00
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1 Mile TT (Input after Week 3 TT) 09:00
2 Mile TT (Input after Week 6 TT) 17:30
Ensure you input times above in h:mm:ss format. For Example: 25
minute 5k would be 0:25:00; 7:15 mile would be 0:07:15
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Highest Priority Runs Days Running:
Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
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Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 1 mile time trial.

Please ensure you update the above

These Times will be based off your 2 mile time trial.

Please ensure you update the above