Science-based endurance coaching for runners, cyclists, and triathletes. Tailored training programming, race preparation, and expert guidance to help you unlock your full potential and cross every finish line strong.

+40 726 709 120 Iași, Romania / Remote Coaching Worldwide Mon - Sat: 08:00 - 18:00
Follow Us
  • No products in the cart.
Sale
Running - 5K - Distance - Beginner - 12 Weeks
Sale

Running – 5K – Distance – Beginner – 12 Weeks

Original price was: 30,00 €.Current price is: 19,00 €.

Twelve weeks from starting out to running 5 km continuously. Three sessions a week, a progressive walk-run structure in the opening block, and a load curve conservative enough to keep you healthy while your body adapts.

CHARACTERISTICS
LEVEL: Beginner
DURATION: 12 weeks
COMMITMENT: 2-3h/week
Plan Snapshot
  • Target Event: 5 km road race or parkrun
  • Experience Level: Beginner (New to running, or returning after an extended break)
  • Duration: 12 Weeks (Periodized: Base, Build, Sharpen and Taper)
  • Structure: Training building blocks of 2+1 load/unload weeks
  • Weekly Commitment: 2 to 3 Hours / Week
  • Three runs per week with at least one full day between each
  • Delivered direct to your calendar via TrainingPeak

Is This Plan For You? If you can currently walk briskly for 30 minutes, you have enough to begin. Everything after that is built here.

  • Walk-Run Progression: The first four weeks alternate running and walking intervals, extending the running portion as your tolerance develops.
  • Injury-Conscious Loading: Weekly volume rises by small increments with a recovery week every third week — the single most effective way to avoid the injuries that end most beginner running.
  • Balanced Weekly Rhythm: Three runs per week, never on consecutive days, with an optional easy cross-training day.
  • Minimal Time Cost: Under three hours a week at peak. Sustainable alongside a full schedule.

Smart Workouts That Sync Directly to Your Watch Powered by TrainingPeaks, every run is built around precise target zones (Heart Rate or Pace) rather than vague effort descriptions.

  • Automatic Device Sync: Workouts sync straight to your Garmin, Coros, Suunto, or Apple Watch.
  • Real-Time Guidance: Press start and let screen prompts guide your warm-up, target intervals, and recoveries lap by lap.
  • Zero Guesswork: Log on, view your targets for the day, sync, and execute.
Your Training Benefits
  • Daily Personalized Workouts: Structured around your current fitness baseline so you always train at the correct intensity.
  • Strength & Conditioning: Optional time-efficient strength programs built to improve running economy and reduce injury risk.
  • Exclusive Video Resources: In-plan videos covering running form, race-day fuelling, and pacing strategy.
  • Fast Email Support: Get prompt answers directly from your coach whenever questions pop up about your training plan.
  • Risk-Free Guarantee: Finding the plan too easy or hard? We’ll swap it for a different level within 2 weeks of your purchase. Just email us.

Included with this plan: Walk-run progression chart and a first-race guide covering pacing, warm-up, and race-morning routine.

Sample Views



The flexibility of a plan built around my erratic work shifts made consistent training possible without compromising my health.

Chris K. Custom training schedules designed around rotating work shifts.

The execution strategy and fueling guidance were absolute game-changers in helping me cross Europe on two wheels in 18 days.

Ciprian O. Ultra-endurance milestone: Cycling across Europe in 18 days.

Going from barely running 100 meters to finishing 42.2 km in eight months proved the incredible power of structured progression.

Vio B. From a 100-meter effort to finishing a full marathon in 8 months.

Age is truly just a number when you have a plan built around smart recovery and progressive strength.

Dan A. Proving that age is no barrier by conquering the 70.3 distance.

Having a plan that truly catered to my unique strengths and limitations made all the difference in crossing those finish lines.

Margaux D. Personalized plans leading to Half and Full Ironman finishes.

I learned how to manage my energy across three disciplines, turning my running base into a complete triathlon skill set.

Alex G. Transitioning from pure runner to multi-sport triathlete.

RELATED PRODUCTS

Running – Ultra – Intermediate – 20 Weeks
Running – Ultra – Intermediate – 20 Weeks
20 weeks
4-10h/week
Intermediate
Original price was: 45,00 €.Current price is: 34,00 €.
SEE PLAN +
Running – Marathon – Intermediate – 16 Weeks
Running – Marathon – Intermediate – 16 Weeks
16 weeks
4-8h/week
Intermediate
Original price was: 40,00 €.Current price is: 29,00 €.
SEE PLAN +
Running – Half Marathon – Intermediate – 12 Weeks
Running – Half Marathon – Intermediate – 12 Weeks
12 weeks
4-7h/week
Intermediate
Original price was: 35,00 €.Current price is: 25,00 €.
SEE PLAN +

MAKE YOUR OWN PLAN

Not sure which plan fits your current level and targets? Take our 1-minute quiz to get an instant recommendation tailored to your sport, race date, and weekly schedule.

Training Plan Quiz

Take our quiz to get personalized recommendations on the right plan for you.

1. Sport 2. Goal 3. Level 4. Target 5. Volume 6. Availability 7. Details

What are you training for?

What specific distance or focus is your goal?

How would you rate your experience with this distance or discipline?

When is your target race or goal date?

OR

What is your current weekly training volume over the last 4–6 weeks?

How many days per week can you consistently commit to training?

Are there any training preferences?

CONTACT DETAILS
✓

Thank You!

Your responses have been sent.

We will review your request and email you shortly with a personalized plan recommendation!

HELP ME CHOOSE

LOOKING FOR 1-ON-1 COACHING?

Schedule a free 30-minute consultation to discuss your athletic goals, review your training needs, and find the exact strategy to reach your full potential.