10-week 5km Training Plan for Complete Beginners
10-week 5km Training Plan for Complete Beginners
Author
Frankie Horsfield
Length
10 Weeks
Plan Description
Take your first steps towards running 5km with confidence using our 10-week 5km Training Plan for Complete Beginners!
This plan is perfect for those new to running or looking to build a solid foundation. Over the next 10 weeks, you’ll gradually increase your distance and stamina with a mix of walking and running.
Each week features clear and manageable workouts to keep you on track. With a focus on gradual running progress and cross training this plan helps you build endurance and reach your 5km goal in a gentle, balanced way.
Start your journey to a healthier, fitter you and cross that finish line!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:06:00 | 00:30:00 |
|
X-Train
x3
|
00:58:00 | 00:20:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:06:00 | 00:30:00 | |
|
|
00:58:00 | 00:20:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- 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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.