5K Level 1.1 | 12 weeks in km | sub 30:00 min

Running
5k
Beginner
4 days/week (22 - 29 km)
Pace
Description
Overview
Sample Week

Description

This 12-week 5K 1.1 beginner training plan prepares for a 5K in under 30:00 minutes with 4 running days/week. Training starts at 22 km/week and peaks at 29 km/week. For each run, I provide the exact pace range. Simply set up your training zones based on your fitness level with a click of a mouse button. • Upload all workouts to your running watch • Switch plan level, free within 14 days • Free email coach support

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Workouts
4
Distance
22 km - 29 km

Overview

Run
49 workouts
324 km
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (8th week)

Monday
Tuesday
No Workouts Scheduled
Wednesday
Thursday
Friday
No Workouts Scheduled
Saturday
Sunday
No Workouts Scheduled

5K Level 1.1 | 12 weeks in km | sub 30:00 min

Running
5k
Beginner
4 days/week (22 - 29 km)
Pace
5K Level 1.1 | 12 weeks in km | sub 30:00 min
$39.00
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Sandro Sket
Coach Image