5km Beginner Running Programme Image

5km Trail / Road Run | 8 week Beginner Program

This is a 8 Week Beginner Program for a 5km Trail / Road Run

Note – By increasing the load (Volume or intensity), risk of injury increase!

 

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Run: Durantion 6 min
(Walk 2 min, Run 1 min) x 2
Rest DayRun: Durantion 9 min
(Walk 2 min, Run 1 min) x 3
Rest DayRest DayRun: Durantion 12 min
(Walk 2 min, Run 2 min) x 3
Rest Day
Week 2Run: Durantion 12 min
(Walk 2 min, Run 2 min) x 3
Rest DayRun: Durantion 15 min
(Walk 1 min, Run 2 min) x 5
Rest DayRest DayRun: Durantion 18 min
(Walk 1 min, Run 2 min) x 6
Rest Day
Week 3Run: Durantion 15 min
(Walk 1 min, Run 2 min) x 5
Rest DayRun: Durantion 18 min
(Walk 1 min, Run 2 min) x 6
Run: Durantion 15 min
(Walk 1 min, Run 2 min) x 5
Rest DayRun: Durantion 20 min
(Walk 1 min, Run 3 min) x 5
Rest Day
Week 4Run: Durantion 15 min
(Walk 1 min, Run 4 min) x 3
Rest DayRun: Durantion 20 min
(Walk 1 min, Run 4 min) x 4
Run: Durantion 15 min
(Walk 1 min, Run 4 min) x 3
Rest DayRun: Durantion 20 min
Run 10 min @ Medium effort + 4 min walk
+ 6 min Run @ medium effort
Rest Day
Week 5Run: Durantion 15 min
Run @ Medium effort
Rest DayRun: Durantion 15 min
Run @ Medium effort
Run: Durantion 15 min
Run @ Medium effort
Rest DayRun: Durantion 25 min
Run @ Medium effort
Rest Day
Week 6Run: Durantion 20 min
Run @ Medium effort
Rest DayRun: Durantion 25 min
Run @ Medium effort
Rest DayRest DayRun: Durantion 35 min
Run @ Medium effort
Rest Day
Week 7Run: Durantion 25 min
Run @ Medium effort
Rest DayRun: Durantion 30 min
Run @ Medium effort
Rest DayRest DayRun: Durantion 35 min
Run @ Medium effort
Rest Day
Week 8Rest DayRest DayRun: Durantion 20 min
Run @ Medium effort
Run: Durantion 12 min
Run @ Medium effort
Rest Day5km Race DayRest Day

 

Copyright subsists in these programmes. Any unauthorised reproduction, be it in any manner or form, edited, revised, shortened or reworded or any misuse thereof, are acts of copyright infringement and will result in legal action including criminal prosecution.  © nico sterk from Sterk Span Coaching Academy

 

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