Let’s go together!

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Smart Rookie
Starter Core 12 Weeks Start Easy First 5K Running Plan

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

€ 44,00 Incl. VAT

Includes VAT.

This Plan's Benefits

  • This plan is perfect to start your running journey
  • Get structured training weeks & workouts
  • Periodized 12 week plan with an easy build up
  • Well designed run & strength workouts
  • Auto synced of workouts to all compatible devices
  • Doubts? Become a member for free plan swapping
Product ID: SC12WSEF5KRP-SR
Trainingpeeaks ID: 518410

Smart Rookie

€ 44,00 Incl. VAT

Includes local VAT, excl. shipping

Add To Cart
Home » Running » Training Plans » Start easy » First 5K » Smart Rookie – Starter Core 12 Weeks Start Easy First 5K Running Plan

This is Why You Will Love This 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

This First 5K plan's goals
  1. Help you run your first 5K with strength
  2. Steadily build endurance over a 10 week period
  3. Gain confidence to head out and run
Your Personal 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. Get expert advice while running along this plan

Weekly Breakdown

Hours
1h02
3h05
Start
6 Weeks
12 Weeks
  • Base
  • Build
  • Recov
  • Taper
  • Race
  • Test
  • Off

Smart Rookie Overview

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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