Tag Archives: beginner runner

Beginner 5k Training Log

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The Urban Escape Fitness Half Marathon 10K & 5K is 6 weeks away!! I have spoken to a bunch of people who want to run but are beginners  – I suggest doing the 5k. Below is a beginner training program for completing the 5k 

5K Training Plan

Week 1:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 4:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 5:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 6: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Sunday Race Day Run 5k :)

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Beginner 5K Training Program

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I am designing the training plans for our local Turkey Trot 5k and 10k. Everyone starts somewhere – slow progression is the key to feeling good about your training and staying motivated.

I Love designing plans (especially when people follow them 🙂 ) I am working with a group of beginner runners training for Mermaid Run SF and it has been amazing to see their progress! They went from having a hard time running for 2 mins and now are running 2 miles without stopping.

This 5k training plan is for beginner runners. If you are an intermediate or advanced runner email me at heather.urbanescape@gmail.com for more information on Urban Escape Fitness’s track workouts

Turkey Trot 5K Training Plan
Week 1:
Tues & Thursday 2 miles / run for 2 mins, walk for 1 min
Saturday 2.5 miles / Run for 2 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 3 mins, walk for 1 min
Saturday 2.5 miles / Run for 3 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2 miles / run for 4 mins, walk for 1 min
Saturday 2.5 miles / Run for 4 mins, walk for 30 seconds
Week 4:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 5:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 6:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 7:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 8:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 9: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Thursday Race Day Run 5k 🙂