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    First Step Training Plan - 5k

    Uploaded by

    corder.charles

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    First Step Training Plan - 5k

    Uploaded by

    corder.charles
    3 views3 pages

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    3 views3 pages

    First Step Training Plan - 5k

    Uploaded by

    corder.charles

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 3

    Free Running Plans is ad-free and requires no email signup.

    It relies solely on donations from runners like YOU and p


    small donation if you enjoy the plan so the plans can continue to be FREE, without ads
    Donate with Debit, Credit, or Paypal D

    First Step 5k Training Plan


    Week: Mon Tue Wed Thu Fri Sat Sun
    1 10 min 15 min OFF 10 min 10 min 20 min OFF
    2 10 min 15 min OFF 10 min 12 min 25 min OFF
    3 14 min 20 min OFF 15 min 15 min 30 min OFF
    4 14 min 20 min OFF 15 min 20 min 30 min OFF
    5 20 min 25 min OFF 15 min 2 Mile TT 35 min OFF
    6 20 min 25 min OFF 15 min 20 min 40 min OFF
    7 25 min 30 min OFF 15 min 20 min 30 min OFF
    8 20 min 25 min OFF 15 min Opt. 15 min Race - 5k OFF

    Hill Sprints after Run (N/A on this schedule)


    Strides following run. Begin with 4, build up to 6-8
    Workout Days
    Race Efforts

    Workout by Week: Rep Pace:


    2a 2 mins hard, 2 mins easy, 1 min hard, 1 min easy, 2 mins hard N/A
    3a 4 x 1:30 hard with 2 minutes recovery N/A
    4a 6 x 30 seconds hard with 90 seconds recovery N/A
    4b Finish the last 8 minutes of your run hard. N/A
    5a 6 x 1:30 hard with 2 mins recovery N/A
    5b 2 Mile TT: All out 2 mile N/A
    6a 8 x 30 seconds hard with 2 minutes recovery N/A
    6b 10 minutes hard in the middle of your run N/A
    7a 8 x 1:30 hard with 2 minutes recovery N/A
    7b 3 x 5 minutes hard with 2 minutes recovery N/A
    8a 8 x 30 seconds hard with 2 minutes recovery N/A
    m runners like YOU and private plans to cover site costs. Please consider making a
    e to be FREE, without ads, and without email signup.
    Donate with Cryptocurrency

    ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

    2 Mile TT 13:00 <- Input 2 Mile TT Result Here


    Equivalent 5k time based off 2 mile run 20:36
    Ensure you input times above in h:mm:ss format. For Example: An
    18:30 2 mile would be 0:18:30

    Highest Priority Runs Days Running:


    Tuesday 1
    Saturday + Above 2
    Thursday + All of the above 3
    Friday + All of the above 4
    Monday + All of the above 5

    Goals:
    A: (Best Case)
    B: (Great Outcome)
    C: (Very Attainable)
    Please email your thoughts on the plan and submit your final time!
    TT Result Here

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