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runningbeginner
First 5K
Beginners go from walk/run to running 5K continuously (couch-to-5K style progression). Intermediate/advanced runners sharpen 10K speed with Daniels T, I and R sessions on an 80/20 easy base.
- Length
- 8 weeks
- Weekly load
- 2-4 h/wk (marathon to ~6 h)
- Peak week
- 1.9 h
Who it's for
Can walk 30 min briskly (5K plan) or run 20-30 min continuously 3x/week (half/marathon).
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | Run/Walk (run 1 min) | 28.5 | easy |
| Wed | Rest | — | rest |
| Thu | Run/Walk (run 1 min) | 28.5 | easy |
| Fri | Rest | — | rest |
| Sat | Run/Walk (run 1 min) | 28.5 | easy |
| Sun | Rest | — | rest |