Let’s go together!
Run Rookie - Starter First 5K Running Plan - 10 Weeks Start Easy Base
Start easy with your running adventure and build your confidence and endurance along the way.
(incl. VAT)
- Structured training weeks & workouts
- Easy sync with compatible devices
- Save 20% compared to Trainingpeaks
- 14-Day money back garantee
- Free email-access to coach during plan
Trainingpeeaks ID: 392160
Run Rookie
Includes local VAT
Why we love this plan
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!
Feel It. See It. Own It.
First 5K Running Plan Goals
Help you run your first 5K
Steadily build endurance over the weeks
Gain confidence to head out and run
Your 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
- Base
- Build
- Recov
- Taper
- Race
- Test
- Off
Plan overview & requirements
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
Needed 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
Plan Options
Also Suiteble For
First time triathletes who want to start running sprint triathlon
Walkers who want to walk their first 5K
Choose Your Own Adventure
Build on your motivation and perseverance to gain confidence and run your first 5K. Become our hero!
Build running endurance and strength to progress steadily and sustainably. Kick start your running career from here.
Build running endurance and strength to progress steadily and sustainably. Kick start your running career from here.
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™️ for the best analysis of your progress, targeted training zones & more.
3. Sync
After signup add our coaches to your Trainingpeaks™️ 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!
Take the Leap Forward
I want to
It is the variation that keeps you going and stay fit. Perfect for runners aiming to just run 10K without distractions.
INFORMATION
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