5K TRAINING PLAN LEVEL 1

Who Is This 5K Level 1 Plan For?

This is the Level 1 – 5K Training Plan, designed for runners who want to train 3 days per week with intervals, steady state efforts, and heart rate-based pacing. It’s perfect if you’re building or rebuilding your aerobic base and want to run smart, stay consistent, and feel strong while minimizing injury risk.

✅ You are a good fit for this plan if:

• You are a newer runner or returning after time off.
• You can commit to moving your body 3–5 times per week.
• You’re looking for a beginner-friendly plan that builds gradually.
• You want to improve your aerobic base with low-impact, time-based training.
• You’re curious about heart rate training and want to train smarter, not harder.
• You’re coming back from injury or want a low-pressure way to ease into running.

🕒 What to Expect:

• Starts with ~85–145 minutes of total movement (excluding walks) in Week 1
• Peaks around ~215 minutes of movement (excluding walks) in Week 7
• Each run includes walking before and after to stabilize heart rate
• Includes 2 deload weeks (Week 4 and Week 8) to support recovery
• Long runs progress from 30 minutes to 50 minutes (excluding walks)
• Optional cross-training days to keep your body moving and support consistency
• Focus on building consistency, aerobic fitness, and confidence over speed

Who Should Consider a Different Plan?

❌ If you’ve already been running 4–5 days per week and want to push performance, check out Level 2 or Level 3.

❌ If you're aiming for a sub-20 minute 5K, you’ll likely benefit from a higher-volume, higher-intensity plan.

This plan is designed to meet you where you are and help you finish your 5K feeling strong, proud, and ready for more 💪🏼

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.