5K Beginner Level Plan

5K Beginner Level Plan

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5K Beginner Level Plan
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  • 5K Beginner Level Plan
  • 5K Beginner Level Plan
  • 5K Beginner Level Plan
  • 5K Beginner Level Plan
  • 5K Beginner Level Plan
  • 5K Beginner Level Plan
  • 5K Beginner Level Plan
5K Beginner Level Plan

5K Beginner Level Plan

$0.00
  • 10-Week 5K Beginner Level Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This 10-week Absolute Beginner Plan, designed by Olympian Ilya Tyapkin, is created specifically for people with little to no running experience. Using a proven mix of walking and running intervals, this program gradually builds your stamina and confidence, taking you from 1-minute jogs to crossing your very first 5k finish line.
Details / Who is this for?

This plan is designed for beginners who:

  • Have never run a 5k before or are returning after a long break.
  • Want to move from the couch to the finish line without the pressure to be "fast."
  • Are looking for a professional, Olympian-designed structure that respects their starting point.

The program emphasizes Showing Up > Speed, focusing on a conversational effort (RPE 3-4) that makes running feel sustainable and fun.

Duration: 10 Weeks.

Level: Absolute Beginner.

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