Run Rookie
Starter Base 10 Weeks Start Easy First 5K Running Plan

Start easy with your running adventure and build your confidence and endurance along the way.

€ 34,00 Incl. VAT

Includes VAT.

Your Personal Starter Benefits

This plan is perfect to start running
Get structured training weeks & workouts
Periodized 10 week plan with an easy build up
Well designed workouts to prevent injuries
Auto synced of workouts to all compatible devices
Doubts? Become a member for free plan swapping

Required Gear: Just bring motivation

Product ID: SB10WSEF5KRP-RR

Trainingpeeaks ID: 392160

Run Rookie

€ 34,00 Incl. VAT

Includes local VAT, excl. shipping

Home » Running » Training Plans » Start easy » First 5K » Run Rookie – Starter Base 10 Weeks Start Easy First 5K Running Plan

Why we love Run Rookies

You Are A Hero

This 5K training plan is about you. It is about discovering what you’re capable of. Every step, from your first jog to crossing the finish line. The victory in a story where you are the hero. No matter where you start. This plan helps you break through limits and prove to yourself that your first 5K is within reach. The hardest part? Head out. The most rewarding part is seeing how far you’ve come!

Transforming yourself

This plan is more than a guide. It is a path to transformation. Along the way, you’ll conquer self-doubt, feel stronger with every run. You will realize that even the smallest steps can lead to big changes. Completing your first 5K is more then just a goal. It’s the start of you personal running experience and career. Go for your victory lap! We are here to help you!

Goals & Benefits

Run Rookie's goals

Help you run your first 5K
Steadily build endurance over the weeks
Gain confidence to head out and run

Starter Benefits

Get structure into your week and workouts
From here your running career might start
Get expert advice while running along this plan

Weekly Breakdown

Hours

1h05

2h09

Start

5 Weeks

10 Weeks

5K run Plan statistics

First 5K Running Plan Overview

10 Weeks [no periodisation]
30 Workouts in total
3 Workouts / week
17h00 Total workout time for this plan
1h00 – 2h09 Of total workout time per week
1h41 / Week on average
0h44 Maximum workout time
0h20 Minimum workout time

Your Entry Level

There is no real entry level, however being able to walk 3 x 20 minutes week would help
Above everything, you should want to run your first 5K

Requirements

You have enough motivation and perseverance
Some basic running clothing would help
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

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 Trainingpeaks^TM for the best analysis of your progress, targeted training zones & more.

3. Sync

After signup add our coaches to your Trainingpeaks^TM 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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Smart Rookie
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