Training Plan: Beginner 5k (12 Weeks)
About This Training Plan
This program takes the beginner from the stages of simply running to adding structured workouts and aiming towards a specific end goal. The 12 week schedule takes this runner from 15 miles per week to a peak of 23 miles per week. More importantly, the schedule introduces the runner to higher performance methods of training.This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also 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
You should be comfortable running at least 4 times a week and able to run 12-15 miles a week before starting this plan.Sample Week Of Training
Run
- Easy 3 Miles
Run - Fartlek
- 1 Mile Warm Up
- 6 sets of: 1 minute Hard (95%), 1 minute Easy
- 1 Mile Cool Down
Rest Day
- Rest or Cross Train
Run - Half Marathon Pace
- 1 Mile Warm Up
- 3 Miles @ Half Marathon Pace
- 1 Mile Cool Down
Rest Day
- Rest or Cross-Train
Run
- Easy 3 miles
Run
- Easy 5 miles
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.