Training Plan: True Beginner 5k (20 Weeks)
About This Training Plan
The 5k True Beginner program is an excellent starter program for the non-runner looking to enter the running community. The aim of this program is to take a person who has not run at all and train them to jogging/running for 30 minutes continuously in 20 weeks. This program is recommend for anyone looking to take that first step into the jogging/running community. Even if your eventual goals is a marathon, but haven’t run at all, this is the place to start!This plan includes the Hansons Coaching Training Packet which includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.
Who Should Do This Plan
This is a first-time running plan so there are no running prerequisites. You should be comfortable walking before starting this plan.Sample Week Of Training
Run/Walk
- 10 minute walk
- 5 sets of: 1:00 walk, 1:00 run
- 10 minute walk
Rest Day
- Rest or Cross Train
Run/Walk
- 10 minute walk
- 5 sets of: 1:00 walk, 1:00 run
- 10 minute walk
Rest Day
- Rest or Cross Train
Run/Walk
- 10 minute walk
- 5 sets of: 1:00 walk, 1:00 run
- 10 minute walk
Run/Walk
- 10 minute walk
- 5 sets of: 1:00 walk, 1:00 run
- 10 minute walk
Rest Day
- Rest or Cross Train
How It Works
When you purchase a RunSignUp training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.