8-Week Beginner Outdoor 5k Plan

If you’re looking to run your first 5k this training plan will work great for you. This 8-week plan is outdoor only (no treadmill) is programmed for someone who wants to improve endurance safely, and efficiently. The workouts start with a walk/run mix and scale up in terms of volume and mileage as you progress each week. The strength training is all runner-specific and video-guided, to help you improve the power in your stride and prevent injury, and the mobility helps you open up your range of motion and improve your overall movement capacity. I would recommend having about 3-weeks worth of a base prior to starting this plan (10+ miles a week). 

Each week: 

• 3-4 runs (Outdoor - 25-50 mins)

• 1-2 runner-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency 

• 1 mobility workout - improve flexibility and range of motion

Equipment needed: Running shoes, resistance bands, kettlebell or dumbbell, mat, yoga block, foam roller. 

Level: Beginner 

Additional details: This 8-week plan uses a combination of endurance running, strength training, speed work, stability and core exercises, and mobility training to help you gradually progress toward building up to running 6 miles injury-free and strong. Make sure you have somewhat of a base prior to starting this plan (5-8 miles a week) and don’t worry about accountability. This plan will help you learn exactly which days to: run, rest, strength train and do mobility.