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Newbie Rush
Starter Core 10 Weeks Start Easy First 5K Running Plan

Build running endurance and strength to progress steadily and sustainably. Kick start your running career from here.

€ 39,00 Incl. VAT

Includes VAT.

Your Personal Benefits

  • Start running with this starter running plan
  • Have structured training weeks & workouts
  • Periodized 10 week plan with an easy build up
  • Well designed core workouts to prevent injuries
  • Auto synced of workouts to all compatible devices
  • Doubts? Become a member for free plan swapping
Product ID: SC10WSEF5KRP-NR
Trainingpeeaks ID: 518385

Newbie Rush

€ 39,00 Incl. VAT

Includes local VAT, excl. shipping

Add To Cart
Home » Running » Training Plans » Start easy » First 5K » Newbie Rush – Starter Core 10 Weeks Start Easy First 5K Running Plan

Why We Love This 5K Starter Running Plan

Build Strength and Endurance Together

This training plan combines running with strength training to help you build a strong foundation. Both physically and mentally you will grow steadily over the weeks. By incorporating exercises that target key muscle groups, you’ll improve your running form, reduce the risk of injury, and boost your stamina. You’ll feel the difference as you become stronger and more efficient. Each step toward your 5K will be smoother and more powerful.

Balancing for lasting results

This plan is designed to balance running and strength. This helps you progress steadily and sustainably. You will follow a structured plan that alternates 3 runs with strength-focused workouts. All tailored to complement your training. Each strength workout focuses on leg and arm power to help prevent injuries. All combined support your goal of crossing the finish line feeling strong and accomplished. From here the world of running is open to you!

Goals & Benefits

More Than Running
  1. Help you run your first 5K with strength
  2. Steadily build endurance over a 10 week period
  3. Grow your strength to run more easily
  4. Gain confidence to head out and run
Your Starter Benefits
  1. Get structure into your week and workouts
  2. Grow your running endurance and strength at the same time
  3. This plan is a stepping stone towards longer and faster running
  4. Variety per week and repetitive workouts in week
  5. All workouts are designed to easily fit into your busy schedule
  6. Daily workouts, personalized around your current fitness to help you train on the right level

Weekly Breakdown

Hours
1h02
3h05
Start
5 Weeks
10 Weeks
  • Base
  • Build
  • Recov
  • Taper
  • Race
  • Test
  • Off

Plan overview & requirements

Statistics Overview
  1. 10 Weeks | No periodization
  2. 39 Workouts in total
  3. 3-4 Workouts / week
  4. 23h32 Total workout time for this plan
  5. 1h31 – 3h05 Of total workout time per week
  6. 2h21 / Week on average
  7. 0h55 Maximum workout time for strength
    0h43 Maximum workout time for running
  8. 0h20 Minimum workout time running
Needed entry level
  1. There is no real entry level, being able to walk 4 x 20 minutes week would help
  2. You have enough perseverance to keep yourself on track
  3. You should be motivated to run your first 5K
Requirements
  1. You have motivation and perseverance to start and keep going
  2. Some basic running clothing is recommended
  3. Preferably you have a pair of running shoes

Boost your benefits

Options

Also Suiteble For

First time triathletes who want to start running sprint triathlon
Walkers who want to walk their first 5K [change jogging to quick walking]

Roadmap to Your Workouts

1. Choose

With a variety of plans for beginner, intermediate, advanced athletes, we will have the perfect one for you.

2. Activate

Signup at TrainingpeaksTM for the best analysis of your progress, targeted training zones & more.

3. Sync

After signup add our coaches to your TrainingpeaksTM account to get started with your chosen plan.

4. Sweat

Keep motivated with any of your training questions answered quickly by our team of certified coaches!

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Let's go
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