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Runstreet 5K Training Plan for New Runners

By Marnie Kunz
48
workouts
8
WEEKs
High
Commitment

Start this Workout Plan
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DONE-FOR-YOU INSTRUCTIONS DELIVERED TO YOUR INBOX DAILY
STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 56 days of guided programming
  • 48 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
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Resistance Band
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Chair
Keywords
running 5K beginning runner runner 5k training running plans
About this workout plan
This 8-week program will take you from never having run to completing your first 5K race. This easy-to-follow, pictorially beautiful running program is packed with helpful fitness and running tips, including stretching videos and cross training, and gentle yoga to help prevent injuries and get you in the best shape to run 3.1 miles.
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Your coach
Marnie Kunz

workout calendar

month 1 month 2 preview all
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
First 30 Minute Run + 15 Mi... 
15 min
work
27 Minute Stretch + 30 Minu... 
27 min
work
Awesome Abs! Cross Training 
33 min
work
15 Minute Stretch + 30 Minu... 
15 min
rest
Rest + Mental Training 
work
15 Minute Stretch + 30 Minu... 
15 min
work
Restorative Yoga 
33 min
work
Core Strength + Run 
25 min
work
15 Minute Stretch + 35 Minu... 
15 min
work
Restorative Yoga 
33 min
work
 
15 min
rest
Rest Day 
work
27 Minute Stretch +34 Minut... 
27 min
work
34 Minute Run + 15 Minute S... 
15 min
work
Core Strength 
28 min
work
15 Minute Stretch + 32 Minu... 
15 min
work
Restorative Yoga 
33 min
work
15 Minute Stretch + 31 Minu... 
15 min
rest
Rest Day 
work
27 Minute Stretch + 31 Minu... 
27 min
work
38 Minute Run + 15 Minute S... 
15 min
work
Core Strength 
29 min
work
15 Minute Stretch + 36 Minu... 
15 min
work
Restorative Yoga 
33 min
work
15 Minute Stretch + 31 Minu... 
15 min
rest
Rest Day 
work
27 Minute Stretch + 36 Minu... 
27 min
work
34 Minute Run + 15 Minute S... 
15 min
Day 1  work First 30 Minute Run + 15...  15 min
Day 2  work 27 Minute Stretch + 30 M...  27 min
Day 3  work Awesome Abs! Cross Training  33 min
Day 4  work 15 Minute Stretch + 30 M...  15 min
Day 5  rest Rest + Mental Training

workouts included in this plan

  • Dynamic Stretching
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    Pilates
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    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 1
  • Stretch: Upper Body & Hamstrings
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    125 - 175
    calories
    27
    minutes
    You'll work your shoulders and hamstrings, improve your posture, and relieve pain, making you feel rested and loose throughout this workout.
    day 2
  • Core Abs Express
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    Core
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    Yoga Mat
    210 - 260
    calories
    33
    minutes
    Get ready to show off your abs after this pilates workout that focuses on your core.
    day 3
  • Dynamic Stretching
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 4
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 6
  • Rest & Restore Flow
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 7
  • Pilates Planks & Push Ups
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    Pilates
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    Yoga Mat
    175 - 225
    calories
    25
    minutes
    Feel the burn in your arms & abs during this dynamic pilates workout.
    day 8
  • Dynamic Stretching
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 9
  • Rest & Restore Flow
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 10
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 11
  • Stretch: Upper Body & Hamstrings
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    125 - 175
    calories
    27
    minutes
    You'll work your shoulders and hamstrings, improve your posture, and relieve pain, making you feel rested and loose throughout this workout.
    day 13
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 14
  • Awaken the Core
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
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    Yoga Mat
    200 - 250
    calories
    28
    minutes
    This mat pilates class will focus on flow and transition as you sculpt and tone your core through a series of exercises.
    day 15
  • Dynamic Stretching
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 16
  • Rest & Restore Flow
    Gl4dobsjspknmehlye36?cache=true
    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 17
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 18
  • Stretch: Upper Body & Hamstrings
    F01ozcnsvau7s3cmqyeg?cache=true
    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    125 - 175
    calories
    27
    minutes
    You'll work your shoulders and hamstrings, improve your posture, and relieve pain, making you feel rested and loose throughout this workout.
    day 20
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 21
  • Total Body Toning
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    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
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    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 22
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 23
  • Rest & Restore Flow
    Gl4dobsjspknmehlye36?cache=true
    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 24
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 25
  • Stretch: Upper Body & Hamstrings
    F01ozcnsvau7s3cmqyeg?cache=true
    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    125 - 175
    calories
    27
    minutes
    You'll work your shoulders and hamstrings, improve your posture, and relieve pain, making you feel rested and loose throughout this workout.
    day 27
  • Dynamic Stretching
    Whpgzotwrxecc91wprf0?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 28

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