5k training plan for beginners
An ultimate training program for beginner runners looking to improve their fitness level, form, and endurance.
Training program for beginner runners
Are you ready to start running & conquer your first 5k? Then this training plan is for you. Our 5k training plan is a perfect fit for brand-new runners. Progress slowly through your personalized running plan, achieve your goals, and improve your overall health with just one month of enjoyable running routine.
| GET STARTED |
Training program for beginner runners
Are you ready to start running & conquer your first 5k? Then this training plan is for you. Our 5k training plan is a perfect fit for brand-new runners. Progress slowly through your personalized running plan, achieve your goals, and improve your overall health with just one month of enjoyable running routine.
| GET STARTED |
BEST TRAINING PLAN FOR A BEGINNER RUNNER
We help beginning runners build a solid foundation and enjoy running for longer periods with no pain & damage to their body.
Learn running theory & proper technique
As you start running, we will emphasize the importance of your running form. The initial phase of your running program will focus on establishing a strong base, ensuring you understand all the fundamentals from the start.
Build endurance
Running is an excellent aerobic exercise, and by the end of your training plan, you'll be able to maintain an easy pace of continuous running for longer. Build your endurance & improve your speed with running intervals tailored to your current level of skills & abilities.
Start early injury prevention
As we gradually increase the mileage & distance of your runs, we will focus more on refining your technique. Longer run-walk intervals are balanced with a good warmup, and meticulous attention to your posture, foot stance, and breathing techniques. Our coaches aim to prepare you physically and equip you with the knowledge needed to run smarter and safer, avoiding painful injuries like shin splints.
incorporate Strength training for runners
Your personalized 5k running plan will include simple strength training exercises that will help you improve your running results & overall fitness level. The best of it, your strength training workout won't require any special or costly equipment and can be easily performed at home.
BEST TRAINING PLAN FOR A BEGINNER RUNNER
We help beginning runners build a solid foundation and enjoy running for longer periods with no pain & damage to their body.
Learn running theory & proper technique
As you start running, we will emphasize the importance of your running form. The initial phase of your running program will focus on establishing a strong base, ensuring you understand all the fundamentals from the start.
Build endurance
Running is an excellent aerobic exercise, and by the end of your training plan, you'll be able to maintain an easy pace of continuous running for longer. Build your endurance & improve your speed with running intervals tailored to your current level of skills & abilities.
Start early injury prevention
As we gradually increase the mileage & distance of your runs, we will focus more on refining your technique. Longer run-walk intervals are balanced with a good warmup, and meticulous attention to your posture, foot stance, and breathing techniques. Our coaches aim to prepare you physically and equip you with the knowledge needed to run smarter and safer, avoiding painful injuries like shin splints.
incorporate Strength training for runners
Your personalized 5k running plan will include simple strength training exercises that will help you improve your running results & overall fitness level. The best of it, your strength training workout won't require any special or costly equipment and can be easily performed at home.
4-WEEK 5K RUNNING PLAN FOR BEGINNERS
Our comprehensive running plan for beginners will improve your fitness & strength capabilities in just 4 weeks with no risk of injury or overtraining.
Week 1
Week 1
LEARNING Fundamentals
– Running theory
– A running technique from A to Z (proper foot strike, arm carriage, breathing)
– Intro to running drills
– Intro to strength training for runners & benefits of cross-training
– A running technique from A to Z (proper foot strike, arm carriage, breathing)
– Intro to running drills
– Intro to strength training for runners & benefits of cross-training
Week 2
Week 2
BUILDING STRONG FOUNDATION
– Muscles and ligaments adaptation
– The 1st speed workout
– New running drills to improve your running technique
– Functional workouts
– The 1st speed workout
– New running drills to improve your running technique
– Functional workouts
Week 3
Week 3
IMPROVING FITNESS LEVEL
– Development of endurance and muscle strength
– Increasing the running distance & overall training volume under the supervision of your coach
– Focus on your running technique, joint mobility, and muscle strength
– Increasing the running distance & overall training volume under the supervision of your coach
– Focus on your running technique, joint mobility, and muscle strength
Week 4
Week 4
rest & recovery
Reducing workout intensity and volume, and increasing walking breaks so you can feel fresh and ready to run your first 5k with ease and confidence.
4-WEEK 5K RUNNING PLAN FOR BEGINNERS
Our comprehensive running plan for beginners will improve your fitness & strength capabilities in just 4 weeks with no risk of injury or overtraining.
Week 1
Week 1
LEARNING Fundamentals
– Running theory
– A running technique from A to Z (proper foot strike, arm carriage, breathing)
– Intro to running drills
– Intro to strength training for runners & benefits of cross-training
– A running technique from A to Z (proper foot strike, arm carriage, breathing)
– Intro to running drills
– Intro to strength training for runners & benefits of cross-training
Week 2
Week 2
BUILDING STRONG FOUNDATION
– Muscles and ligaments adaptation
– The 1st speed workout
– New running drills to improve your running technique
– Functional workouts
– The 1st speed workout
– New running drills to improve your running technique
– Functional workouts
Week 3
Week 3
IMPROVING FITNESS LEVEL
– Development of endurance and muscle strength
– Increasing the running distance & overall training volume under the supervision of your coach
– Focus on your running technique, joint mobility, and muscle strength
– Increasing the running distance & overall training volume under the supervision of your coach
– Focus on your running technique, joint mobility, and muscle strength
Week 4
Week 4
rest & recovery
Reducing workout intensity and volume, and increasing walking breaks so you can feel fresh and ready to run your first 5k with ease and confidence.
START RUNNING TODAY
Learn how to run with a relaxed pace for longer distances with a comprehensive running plan for 5k from a pro coach.
1
choose your plan
Choose between various pricing & training options. Need a different training plan? Get in touch with our team to find the best solution for your goals.
2
Make a payment
Easily purchase your training program in a few clicks, and get matched with a pro running coach.
3
Start running
You're all set! We are excited to share our knowledge & passion for running with you and help you achieve your goals.
START RUNNING TODAY
Learn how to run with a relaxed pace for longer distances with a comprehensive running plan for 5k from a pro coach.
1
CHOOSE YOUR PLAN
Choose between various pricing & training options. Need a different training plan? Get in touch with our team to find the best solution for your goals.
2
Make a payment
Easily purchase your training program in a few clicks, and get matched with a pro running coach.
3
Start running
You're all set! We are excited to share our knowledge & passion for running with you and help you achieve your goals.
PRICING
We help beginners start running with proper form, improve their fitness abilities, lose weight, and get into the best running shape of their lives.
PRICING
We help beginners start running with proper form, improve their fitness abilities, lose weight, and get into the best running shape of their lives.
MEET OUR FOUNDER
AGATA KLIMOVICH
Our programs are meticulously crafted by our Head Coach, Agata Klimovich, a world-class NCAA D1 runner. With extensive running experience, diverse education, and participation in numerous training camps alongside world and Olympic champions, Agata has infused her wealth of knowledge into PRJCT RUN programs.
We are dedicated to ensuring that every participant in PRJCT Run completes every race successfully, as long as they follow the running plans and stay at the top of their game.
We are dedicated to ensuring that every participant in PRJCT Run completes every race successfully, as long as they follow the running plans and stay at the top of their game.
- 10xNCAA DI All-American
- 48Completed Marathons
- 20Years Of Running Experience
P R J C T : R U N MEMBERS REVIEWS
- I have recently joined PRJCT: RUN. I am almost at the end of my 5k program, and it's the best investment in my fitness that I've ever made. After 4 weeks of training with PRJCT: RUN I am in the best shape of my life! Thanks to my running coachFarrel
- I've completed a marathon program. I'm not new to running, but preparing with a professional running coach definitely made a difference in the overall result of my latest marathon. The training plan was customized to my current running level & coaches were always there to answer any questions.Samuel
- If you want to learn a proper running technique, PRJCT: RUN is for you! Coach Agata patiently listened to my goals and quickly assessed what I needed to work on. In just a few sessions, I learned a completely new technique that made my runs so much more enjoyable, and, more importantly, safer for my body!!Sarah
- I found my perfect running club in Los Angeles. I get to train with a group of runners of my level who have similar goals. Running coaches are very professional & genuinely care about you. I love running with PRJCT : RUN!Alex
FAQs
Can't find answers to your questions? Get in-touch with our team.
What payment methods do you accept?
We accept all major Credit/Debit cards, Venmo, Zelle, and PayPal.
Can I request adjustments to my current program?
All programs are tailored to your running goals, and we are always happy to adjust your program according to your needs.
What if I'm not satisfied with my program?
Refunds are based on a case-by-case basis. Our team will happily find a better solution if you're not satisfied with your current program.
Do you work with kids?
Yes, we work with runners of all ages, skills, and abilities.
Can I upgrade/extend my program?
Loyal members of our running club can upgrade or extend training programs at any time without extra fees.
Do you offer online coaching?
Yes. We offer various running programs with fully online coaching, tailored to your running goals & upcoming events.
STAY CONNECTED
Feel free to write and call us. We really love to communicate with our clients.
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