The 5K Beginner Training Plan is perfect for anyone who wants to start running from scratch and confidently achieve their first 5 kilometers with safety and motivation.
This ebook includes:
16 weeks of progressive training for beginners;
Strength, core, and mobility sessions designed specifically for runners;
A mini nutrition guide for runners;
Runner’s Glossary by La Coach Diana;
Instant delivery in PDF format or TrainingPeaks option (+€5.99).
If you’re looking for confidence in your first running challenge, this is the right plan for you.
Delivery: Instant PDF.
Optional: +€5.99 to have the plan automatically uploaded to TrainingPeaks, with reminders, analysis, and watch integration.
5K Beginner Training Plan – 16 Week Running Ebook
1. Who is this plan for?
This plan is designed for those who have never run before or are just taking their first steps into running. It’s the perfect choice to confidently achieve your first 5K.
2. Do I need to be running already to start?
No. The plan was created for complete beginners, with a gradual progression of run/walk sessions until you can comfortably run 5 km without stopping.
3. What’s included in the ebook?
A 16-week guide with structured running workouts, strength, core and mobility sessions, plus a mini nutrition guide designed for beginner runners.
4. How do I receive the plan?
After purchase, you’ll automatically receive the ebook in PDF format via email. If you choose the TrainingPeaks option (+€5.99), the plan will also be uploaded to the app.
5. What is TrainingPeaks?
It’s a training platform that sends reminders, syncs with your GPS watch, and allows you to track your progress in real time.
6. Does the plan include personalized coaching?
No. This is a structured digital guide that you can adapt to your own pace and availability. For one-to-one support, personalized coaching services are available separately.
7. I don’t have much free time – can I still follow this plan?
Yes. The plan includes adaptation suggestions for weeks when you’re short on time.
8. I’ve never done strength/core training – will I manage?
Yes. The workouts are simple and explained in an accessible way, even for those with no prior experience.
9. What if I have to stop the plan or get sick?
You can restart later without losing progress. Just resume from the week that best matches your current fitness level.
10. Can I request a refund?
As this is a digital product, our store’s refund policy applies. Please check our terms before purchase.
11. Can I transfer the plan to someone else?
No. The ebook is for personal use only and non-transferable. Each purchased plan is valid for the buyer only.