12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program
12 week 5K - Beginner Run/Walk Plan, with Core and Hip Stability and Strength Program
Author
Michele Pettinger, RRCA Level II Certified Running Coach and Head Coach at P3Running
All plans by this CoachLength
12 Weeks
Plan Description
The goal of this 12-week program is to have the athlete running comfortably for 30 minutes straight by the end of the 12 weeks and ready to take on the 5K distance.
The athlete should be able to comfortably walk for 40 minutes when starting this program. There are 3 run/walk days a week with the option of a 4th "Walking Only" day. Midweek runs max out at 50 minutes; while Weekend runs max out at 1 hour.
This plan also comes with a Core and Hip Stability and Strength program with video instruction on how it can be executed and prompts the athlete to advance to Level 2 in Week 7.
Coach Michele also offers one 15-minute complimentary phone call to answer questions.
How it Works
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x4
|
—— | —— |
|
Run
x3
|
02:16:00 | 01:00:00 |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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