8-Week 5k Beginner Plan

If you’re looking to run a 5k and want a program which combines treadmill and outdoor running, strength training and mobility, you’ve come to the right place! This 8-week plan starts with walking, walk/run intervals and progresses into steady state running. The strength training is runner-specific and helps you improve the power in your stride and prevent injury. Each week, you’ll know exactly which type of workout to do, and when to do it. This program is great for novice runners. I would recommend building somewhat of a base prior to starting this plan: about three 30 min+ walk/runs each week for 2-3 weeks. 

Each week: 

• 3-4 runs (Outdoor & treadmill, 30-50 mins)

• 1-2 run-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency, 

• 1 mobility workout - improve flexibility and range of motion

Level: Beginner (novice runner) 

Equipment needed: Running shoes, treadmill, resistance bands, kettlebell or dumbbell, mat, yoga block, foam roller. 

Additional details: Whether you’re running your first 5k, or want to work on a PR for the 5k, this plan will work great for you. The running portion of the plan offers a gradual build from walk, to running, and the strength training is all runner-specific. You can do the endurance runs, speed repeats, and easy runs at your own pace. For treadmill runs, you can modify up or down. Each week you’ll know exactly which type of run to do, and when to do it.