Once a new runner is equipped with the right shoes, equipment, and attitude, it’s time to settle on training plans. The plan you choose needs to complement your goals and experience, and will help you achieve your objectives. There are plenty of great training plans available, both free and paid, making it fairly simple to find one that works well for you.
What Makes A Good Training Plan?
Before you make a choice, let’s discuss what goes into a solid and effective training plan. A good plan provides a slow and steady progression, to help maximize the success of your efforts and minimize the risk of injury. You’ll also want a plan that emphasizes balance: yes, you need running, but you also need walking, rest days, and maybe even strength training. Any plan that emphasizes only running isn’t a great choice.
Hal Higdon Novice 5K Training Plan
Hal Higdon is a legend in the running world, best known for his training plans. His marathon plan is probably the most famous and most used, but he does also offer a Novice 5K Plan, as well. This plan is pretty standard, taking a new runner from minimal activity to running 3.1 miles in just eight weeks. You’ll notice there is at least one rest day per week, no emphasis on time or pace, and the plan ends with the suggestion of running a 5K. You can download the Official Hal Higdon training app here or access the novice plan here.
Couch To 5K
Couch To 5K is my personal favorite: it’s a program designed to literally get you from the couch to 5K in just nine weeks. It’s simple, straightforward, and very accessible. The plan is based on walking and/or running three days a week in specified intervals, in increasing intensities. You can see more details here. Choose the training app that resonates best with you (these are just some favorites, but there are so many options!)
RunDisney/Jeff Galloway 5K Training Plan
If you’re feeling overwhelmed, or looking for something a little less intense, consider the 13-week RunDisney/Jeff Galloway plan. Jeff Galloway is an Olympian who devised the Run-Walk-Run method, where you complete your distance in intervals of running and walking, rather than constant running. This is an excellent, comprehensive plan for beginners, and offers a workout schedule, as well as tips and tricks for warm ups and cool down, pacing, drills, and more.
Where Do You Go From Here?
Now that you’re on your way to running 3.1 miles, it’s time to decide next steps! Do you want to keep going and hit the next milestone or do you want to test yourself in your first 5K? With the mileage under your belt, are you ready to work more on your speed, or are you happy with what you’ve accomplished and you’re ready to move on to the next challenge? No wrong answers! Take the path that resonates with you!
What is your favorite 5K training plan?
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Link Up With Tuesday Topics
This year, I am joining up with Zenaida, of The Running Teacher for Tuesday Topics! Please join us every week for a new topic!
Great roundup, Jenn! I love how you emphasize balance. Too many new runners think it’s just about running nonstop, and your post really lays out why rest, walking, and strength work matter just as much.
I’ve used one of the Garmin training programme before, but I think for new runners, the Galloway run-walk-run method is the best. It makes pacing and recovery so much more manageable, especially for beginners.
These training plans are so good for the beginner runner, and even for those who step away from running for a while and want to run again.
I’m partial to Jeff Galloway’s run/walk training plans. My first coaching job was using his marathon run/walk program – he came into town and trained us on how to coach using his method. Nice guy!
Thanks… great info.
As Debbie says, I do think the Galloway method is the best and unfortunately it is often ignored.