5K TRAINING PLAN LEVEL 1 + STRENGTH PROGRAM

This product includes the running plan and the strength program.

RUNNING PLAN

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.

STRENGTH PROGRAM

Fast. Explosive. Powerful.

Focus

Speed, turnover, and efficiency

What this program targets

Power and stiffness for faster ground contact
Single leg strength and force production
Sprint and acceleration mechanics
Injury prevention for high intensity training

How it fits with your running

Designed to pair with high intensity, heart rate controlled 5K training without leaving your legs trashed for track sessions.