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8 Week Beginner 5K Training Plan

Experience Level

Beginner

Number of Weeks

8

Training Plan Introduction

This 8-week plan is designed for beginner runners who can already jog or run continuously for 30 minutes and are looking to improve their 5K speed and performance.

The plan includes two distinct training blocks designed to build endurance, speed, and race readiness.

Recommended Starting Ability

  • Designed for runners who can already run continuously 30 minutes.

8-Week Structured Progression

This plan is divided into two training blocks:

Block 1 (Weeks 1-4): Lactate Threshold and Endurance

The first block focuses on improving your lactate threshold, building the ability to sustain faster paces for longer durations. This creates a strong foundation for the speed work to follow in the second block.

Block 2 (Weeks 5-8): Speed Development, Race Pace, and Tapering

The second block is focused on sharpening your speed, improving your race pace, and tapering to ensure you’re fresh and ready to perform at your best on race day. The goal is to peak at the right time and achieve a personal best.

Keeping You Motivated

To keep you engaged, we’ve varied the workouts and given detailed explanations, ensuring you stay motivated as well as maintain continual progression.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.

If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you’ll have my full support via email whenever it’s needed. I’m here to help you stay on track and achieve your goals.

Training Plan Sample

Key Features

Coaching Support Included

  • Every plan comes with access to my coaching support via email, so you can ask questions about your training plan, or get guidance for your event.

Structured Plan

  • Includes 2-3 runs per week.
  • Focuses on improving lactate threshold, speed, and endurance.
  • Includes tapering to ensure peak performance on race day.
  • Follow every session live on your smartwatch.

Performance Focused

  • Focused on the intensities that will make you improve.
  • Progressive structure designed to help you peak at the right time for your 5K event.

Flexibility

  • Guidance on which sessions can be swapped for group runs.
  • Helps maintain a social aspect to your training.

Training Plan Guarantee

  • We will swap any training plan to another similar plan if you are finding it too easy or too hard. You need to leave your email when purchasing for this guarantee.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Your Coach

Hi, I’m Chris.

I’m a UK-based, qualified running and triathlon coach with 12 years of professional experience.

I’ve coached athletes to achieve everything from parkrun personal bests to podium finishes at national events.

My approach focuses on efficient training methods to help you reach your running goals, whether that is completing your first race or setting a new PB.

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