WHITTIER AREA RUNNING - ELITE
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5K Beginner Training Plan

The 5K Beginner Plan is intended for you if you are able to jog 2 miles but much more without stopping is either not possible or would leave you so sore next few days that running more would be difficult. You might have done some running but not consistently and have never trained for any race before. Or you have trained in the past but have taken a significant amount off time off and want to run consistently and be ready for a 5K. If you can run 5+ miles already or want to add some speed work to improve your time take a look at the Intermediate or Advance Plans
Week
Monday
Tuesday
Wedsnesday
Thursday
Friday
Saturday
Sunday
Total
Week 1
2 Easy
Rest
2 Easy
2 Easy
Rest
3 Long
Rest
9
Week 2
3 Easy
Rest
3 Easy
3 Easy
Rest
4 Long
Rest
13
Week 3
4 Easy
2 Easy
4 Easy
4 Easy
Rest
5 Long
Rest
19
Week 4
4 Easy
3 Easy
5 Easy
4 Easy
Rest
6 Long
Rest
22
Week 5
5 Easy
4 Easy
5 Easy
4 Easy
Rest
7 Long
Rest
25
Week 6
5 Easy
4 Easy
4 Easy
3 Easy
Rest
5K Race
Rest - Enjoy!
19.1
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.

Long = Long Run Pace which is run almost at the same pace as Easy but a bit slower if you need. The goal is to run it without have to stop (red light being the exception) so slow it down

Use our Training Pace Calculator to figure out your pace. If you haven't run a race recently or over to use in the calculator go off of feel and again error on side of caution

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  • Home
  • Blogs
    • "Ask Coach" Video Series >
      • Eating before races
      • Warming up for races
      • Running Shoes
    • Giving Back Blog
    • Yolanda on the Run
    • WAR Report
    • High School Area News
  • WAR Running Club
    • WAR Running Club Home
    • Club Running Routes
    • Rules of Engagment
  • WAR Elite Team
    • WAR Elite Racing Team Home
    • Runner Registration
    • WAR Elite Training Plans
    • WAR Elite Team Calendar
    • Support
  • Warriors Youth XC & Track
    • Warriors Youth Home
    • High School Conditioning
    • Warriors Success Stories
    • Warrior Youth Running Schedule
    • Youth Request Information
    • Team Files
  • Training
    • Training Plans
    • Nutrition
    • Workouts
    • Warrior Youth Training Series
    • Abs & Core Routines
    • Warm-up and Drills
    • Injury Prevention & Treatment
    • Tools and Links
  • WAR Supply Store
    • Warrior Youth Running
    • WAR Membership Fees
    • Virtual Coaching
    • Recommended Running Shoes
    • Recommended Running Gear
  • Contact Us
  • Our Partners
    • Support Our Partners