First Step Training Plan - 5k.xlsx

	A	B	C	D	E	F	G	H	I	K	L	U
1	Free Running Plans is ad-free and requires no email signup. It relies solely on donations from runners like YOU and private plans to cover site costs. Please consider making a small donation if you enjoy the plan so the plans can continue to be FREE, without ads, and without email signup.
2
3	Donate with Debit, Credit, or Paypal								Donate with Cryptocurrency
4
5		First Step 5k Training Plan								ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
6		Week:	Mon	Tue	Wed	Thu	Fri	Sat	Sun	2 Mile TT	13:00	<- Input 2 Mile TT Result Here
7		1	10 min	15 min	OFF	10 min	10 min	20 min	OFF	Equivalent 5k time based off 2 mile run	20:36
8		2	10 min	15 min	OFF	10 min	12 min	25 min	OFF	Ensure you input times above in h:mm:ss format. For Example: An 18:30 2 mile would be 0:18:30
9		3	14 min	20 min	OFF	15 min	15 min	30 min	OFF
10		4	14 min	20 min	OFF	15 min	20 min	30 min	OFF
11		5	20 min	25 min	OFF	15 min	2 Mile TT	35 min	OFF	Highest Priority Runs	Days Running:
12		6	20 min	25 min	OFF	15 min	20 min	40 min	OFF	Tuesday	1
13		7	25 min	30 min	OFF	15 min	20 min	30 min	OFF	Saturday + Above	2
14		8	20 min	25 min	OFF	15 min	Opt. 15 min	Race - 5k	OFF	Thursday + All of the above	3
15										Friday + All of the above	4
16			Hill Sprints after Run (N/A on this schedule)							Monday + All of the above	5
17			Strides following run. Begin with 4, build up to 6-8
18			Workout Days
19			Race Efforts							Goals:
20											A: (Best Case)
21		Workout by Week:							Rep Pace:		B: (Great Outcome)
22		2a	2 mins hard, 2 mins easy, 1 min hard, 1 min easy, 2 mins hard						N/A		C: (Very Attainable)
23		3a	4 x 1:30 hard with 2 minutes recovery						N/A	Please email your thoughts on the plan and submit your final time!
24		4a	6 x 30 seconds hard with 90 seconds recovery						N/A
25		4b	Finish the last 8 minutes of your run hard.						N/A
26		5a	6 x 1:30 hard with 2 mins recovery						N/A
27		5b	2 Mile TT: All out 2 mile						N/A
28		6a	8 x 30 seconds hard with 2 minutes recovery						N/A
29		6b	10 minutes hard in the middle of your run						N/A
30		7a	8 x 1:30 hard with 2 minutes recovery						N/A
31		7b	3 x 5 minutes hard with 2 minutes recovery						N/A
32		8a	8 x 30 seconds hard with 2 minutes recovery						N/A
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100