Beginner 5K – 7-Week Training Plan

Congratulations on taking your first step to running a 5k! You can do it!  To get you started, here is a 7-week training plan written by Coach Lauren Evans.* +

BEGINNER 5k TRAINING PLAN LAUREN EVANS

The goals of this training plan are to:

  • get you fitter
  • reduce your chance of injury
  • keep it fun!

The main elements of this training plan are:

  • walking (W),
  • jogging (J), and
  • cross-training (XC), including activities such as bicycling, swimming, yoga or strength training, just to name a few.

W = Fast Walk (3.5 + MPH)
J = Jog.

With this plan, do not worry about your pace, just get used to jogging faster than walking pace.  Although it may look complicated at first, you will catch onto the variations in pace. You may also be happy to note that you are not expected to run right away.
*Lauren Evans has been working in the fitness industry since 2009. She has coached 100+ athletes of all ability levels and helped them achieve their goals. She is certified by the American Council on Exercise as a personal trainer and is currently obtaining her Level 3 certification with USA Track & Field, preparing her to coach national/Olympic level athletes.

Lauren and her husband, Ryan, are the owners of Fizio, a locally owned fitness center and athlete recovery lounge located at 400 Mill Street, Reno, NV. For more information about Fizio, please visit FizioReno.com or stop by for a free trial day. If you are interested in a personalized plan or have any questions, please contact Lauren. Her email is: lauren@fizioreno.com
+Please consult with your physician prior to beginning any training plan.

Author: Shelley English

Shelley is a wife, mom and executive assistant who loves to spend the rest of her time running and writing.

Leave a Reply

Be the First to Comment!

Please leave a comment to let me know you were here!

wpDiscuz
Fitbit Ionic