Want to start running and complete your first 5 km with confidence?
The 5K Beginner Training Plan (16 weeks) was created for anyone taking their first steps in running and looking for structure, progression and safety — without complication and at your own pace.
What’s included:
→ A complete 16-week training plan, designed to gradually turn walk/run intervals into continuous running, safely and sustainably.
→ Structured walk + run sessions, with progressive evolution to avoid pain, excessive fatigue or demotivation.
→ Strength, core and mobility workouts for beginners, essential to improve posture, endurance and injury prevention.
→ A simple and practical glossary, explaining all key concepts you’ll find throughout the plan.
→ An interactive PDF for immediate download, with a clear and intuitive week-by-week structure.
→ Optional upgrade (+€5.99) for TrainingPeaks integration (sync with your GPS watch, automatic reminders and progress tracking).
Why you’ll love this plan:
This plan helps you start running safely, build endurance gradually and stay motivated week after week.
It’s simple, realistic and effective — designed to fit your routine and guide you to completing 5 km with confidence, even if you’ve never run before.
Access & delivery:
After purchase, you’ll automatically receive the PDF in your email.
If you choose the TrainingPeaks upgrade, you’ll also receive the import code for instant integration with the app.
100% digital product — start training today.
Who this plan is for:
→ People who want to start running from zero.
→ Anyone who has never run or tried running without success.
→ Beginners who need a structured, realistic and supportive plan.
→ Not suitable for runners who already run 5 km — in that case, choose the 10K Beginner Plan.
Important notes:
→ This is a self-guided digital plan and does not include personalised coaching.
→ Includes suggestions to adapt sessions during weeks with less availability.
→ As a digital product, refunds are not available (check refund policy).
→ Personal use only — not to be shared or redistributed.
5K Beginner Training Plan – 16 Week Running Ebook
1. Who is this plan for?
This plan is ideal for anyone who has never run before or is taking their first steps in running.
It’s the perfect choice if you want to complete your first 5K with confidence.
2. Do I need to already run to start?
No. The plan was designed for absolute beginners, with a gradual walk/run progression until you can complete 5 km continuously.
3. What’s included in the ebook?
A 16-week guide with structured walk + run sessions, strength, core and mobility workouts, plus a simple glossary explaining all the concepts used throughout the plan.
4. How do I receive the plan?
After purchase, you will automatically receive the PDF ebook in your email.
If you choose the TrainingPeaks option (+€5.99), the plan will also be uploaded directly into the app.
5. What is TrainingPeaks?
TrainingPeaks is a training platform that sends reminders, syncs with your GPS watch and lets you track your progress in real time in a structured way.
6. Does the plan include personalised coaching?
No. This is a self-guided digital plan that you can adapt to your pace and schedule.
For individual coaching, separate 1-to-1 services are available.
7. I don’t have much free time — can I still follow this plan?
Yes. The plan was designed to fit different routines and includes suggestions for weeks when you have less availability.
8. I’ve never done strength/core training — will I be able to follow?
Yes. The strength, core and mobility sessions are simple, progressive and clearly explained, even if you've never done this type of training.
9. What if I stop training or get sick?
You can restart the plan whenever you're ready without losing your progress.
Just return to the week that best matches your current fitness level.
10. Can I request a refund?
As this is a digital product, the store's refund policy applies.
Please check our terms before purchasing.11. Can I share the plan with someone else?
No. The ebook is for personal use only and cannot be shared, transferred or resold.
Each plan is valid for the original buyer only.