Beginner 5k Training Plan
Running your first continuous 5k - or running one faster than before - is a genuinely significant achievement. This 8-week beginner plan takes you from run-walk intervals through to running 5 kilometres without stopping. It is built on the same principles used in serious coaching: gradual progression, structured intensity, and adequate recovery. The difference between this and many beginner plans is that it explains what you are doing and why.
Who This Plan Is For
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Complete beginners who can walk briskly for 30 minutes but are not yet running consistently
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Returning runners who have had a long break and need a structured re-entry
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Anyone who has tried running before and found it too hard too quickly - this plan is deliberately progressive
Entry Requirements
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Able to walk briskly for 30 minutes without discomfort
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No current injury preventing low-impact aerobic exercise
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Willing to train three to four times per week
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A basic GPS watch or running app is helpful but not essential for this plan
Plan Specifications
Weekly Training Hours 1.5-3 hours per week.
Three to four sessions, all short.
No session exceeds 35 minutes until week 7.
Plan Length 8 weeks, with a simple completion goal rather than a time target
Delivery Platform TrainingPeaks (structured workouts with targets)
Sport Running
Key Sessions Included
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Run-walk intervals in weeks 1-3, gradually extending running segments and reducing walk breaks
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First continuous 10-minute run - a milestone session in week 4
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Easy continuous runs building from 15 to 35 minutes by week 7
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Parkrun or race simulation in week 7 to prepare for race-day environment
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Final week easy runs plus race-day guidance
What You Get
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8-week structured plan in TrainingPeaks with every session mapped out
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Session notes explaining the purpose of each run
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Run-walk interval progressions clearly set as guided workouts
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Race day preparation guide - what to expect at a parkrun or 5K event
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PDF: beginner's guide to running form, breathing, and pacing by effort
How It Works - TrainingPeaks Delivery
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After purchase, you will receive an email with a link to connect the plan to your TrainingPeaks account. If you don't already have a TrainingPeaks account, you can create one for free - the free tier is sufficient for this plan.
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Once connected, every session will appear in your TrainingPeaks calendar on the correct day, with structured workout targets including pace zones, heart rate zones, duration, and session notes.
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Sessions sync automatically to Garmin, Wahoo, Apple Watch, and most other GPS devices via the TrainingPeaks app. You train to the targets on your device - no need to memorise sessions or carry notes.
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The plan starts from the date you choose at setup. If you have a specific race date, set that in TrainingPeaks and the plan will align automatically.
Coaching Instead?
If you'd like a coach to adapt this plan to your life, review your sessions, and support you through to race day, Essentials Coaching starts at £80/month for the first three months. Your training plan purchase price of £25 will be deducted from your first month's coaching fee if you upgrade within 30 days of purchase.
DISCLAIMER
This training plan is designed for general educational purposes and is not a substitute for personalised medical or coaching advice.
Before beginning any new training programme, consult a qualified medical professional, particularly if you have any pre-existing health conditions, injuries, or concerns. The targets and progressions within this plan are guides - if at any point training causes pain, illness, or excessive fatigue, rest and seek appropriate advice.
By purchasing this plan, you accept responsibility for how you apply it to your own training.
Barbour Performance Systems accepts no liability for injury or illness arising from the use of this plan.