About This Plan
8-week beginner 5K plan. Walking-first approach — starts with 2 walks + 1 run/walk session per week. Gradually converts walk sessions to run/walk and builds Run:Walk ratio from 30s:2m to 2:1 by race day. 3 days per week, flexible scheduling.
What You'll Get
8-Week Schedule
Day-by-day workout plan calibrated to your paces
Pace Calculator
VDOT-based training zones for every workout
Learning Bites
Weekly tips on nutrition, gear, and race strategy
Progress Tracking
See your fitness gains week over week
Community Support
Train alongside others on the same journey
Weekly Structure
| Week | Focus | Total | Long Run |
|---|---|---|---|
| 1 | Just Show Up BASE | -- | -- |
| 2 | Building the Routine RECOVERY | -- | -- |
| 3 | Finding Your Rhythm RECOVERY | -- | -- |
| 4 | Adding More Running BUILD | -- | -- |
| 5 | All Three Running BUILD | -- | -- |
| 6 | Growing Confidence BUILD | -- | -- |
| 7 | Race Ready PEAK | 2.5 mi | -- |
| 8 | Taper & Race! TAPER | 3.1 mi | -- |
Preview Week
Week 5
Sun
Rest Day
Recovery day
Mon
Rest Day
Recovery day
Tue
Walk/Run
22 min
Wed
Rest Day
Recovery day
Thu
Walk/Run
20 min
Fri
Rest Day
Recovery day
Sat
Walk/Run
25 min