Level: Beginner

Duration: 8 weeks 

Each week: 

• 3-4 runs (Outdoor - 25-50 mins)

• 1-2 runner-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

Description:

If you’re looking to run your first 5k, this training plan will work great for you. This 8-week plan is outdoor only (no treadmill) and is programmed for someone who wants to improve endurance safely and efficiently. The workouts start with a walk/run mix and scale up in terms of volume and mileage as you progress each week. The strength training is all runner-specific and video-guided, to help you improve the power in your stride and prevent injury, and the mobility helps you open up your range of motion and improve your overall movement capacity.

I would recommend having about 3-weeks worth of a base prior to starting this plan (10+ miles a week). 

Equipment:

Running shoes, resistance bands (purchase here), kettlebell or dumbbell, mat, yoga block, foam roller.