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Welcome video

Program information

Program information PDF

Training Program - PDF

Welcome to 5K Running Program

Day 1 - Workout 1/1

Day 2 - Rest Day

Day 3 - Workout 1/2

Day 4 - Strength Yoga

Day 5 - Workout 1/3

Day 6 - Rest Day

Day 7 - Recovery Yoga

Week 1

Day 8 - Workout 2/1

Day 9 - Rest Day

Day 10 - Workout 2/2

Day 11 - Strength Yoga

Day 12 - Workout 2/3

Day 13 - Rest Day

Day 14 - Recovery Yoga

Week 2

Day 15 - Workout 3/1

Day 16 - Rest Day

Day 17 - Workout 3/2

Day 18 - Strength Yoga

Day 19 - Workout 3/3

Day 20 - Rest Day

Day 21 - Recovery Yoga

Week 3

Day 22 - Workout 4/1

Day 23 - Rest Day

Day 24 - Workout 4/2

Day 25 - Strength Yoga

Day 26 - Workout 4/3

Day 27 - Rest Day

Day 28 - Recovery Yoga

Week 4

Day 29 - Workout 5/1

Day 30 - Rest Day

Day 31 - Workout 5/2

Day 32 - Strength Yoga

Day 33 - Workout 5/3

Day 34 - Rest Day

Day 35 - Recovery Yoga

Week 5

Day 36 - Workout 6/1

Day 37 - Rest Day

Day 38 - Workout 6/2

Day 39 - Strength Yoga

Day 40 - Workout 6/3

Day 41 - Rest Day

Day 42 - Recovery Yoga

Week 6

Day 43 - Workout 7/1

Day 44 - Rest Day

Day 45 - Workout 7/2

Day 46 - Strength Yoga

Day 47 - Workout 7/3

Day 48 - Rest Day

Day 49 - Recovery Yoga

Week 7

Day 50 - Workout 8/1

Day 51 - Rest Day

Day 52 - Workout 8/2

Day 53 - Strength Yoga

Day 54 - Workout 8/3

Day 55 - Rest Day

Day 56 - Recovery Yoga

Week 8

Day 57 - Workout 9/1

Day 58 - Rest Day

Day 59 - Workout 9/2

Day 60 - Strength Yoga

Day 61 - Workout 9/3

Day 62 - Rest Day

Day 63 - Recovery Yoga

Week 9

Day 64 - Workout 10/1

Day 65 - Rest Day

Day 66 - Workout 10/2

Day 67 - Strength Yoga

Day 68 - Workout 10/3

Day 69 - Recovery Yoga

Day 70 - Thank you!!

Program Feedback

Week 10

This 10-week running/walking program is for you who are new to running or have taken a long break and dream about being able to run and enjoy it.&nbsp;&nbsp; With this program, you'll get a running/walking program designed for you to gradually build up your running ability to eventually be able to run 5km and this while getting stronger and staying injury-free from using yoga workouts specifically created for runners. You will run/walk 3 times per week and you will get one strength yoga and one recovery yoga every week to help you stay strong, flexible and to recover faster.&nbsp;You can follow the program outdoors or on a treadmill. With this program, you’ll get…<ul><li>The structure and support you need for guaranteed results.&nbsp;</li><li>Accountability, support, and motivation.</li><li>A 10-week running/walking program.</li><li>Yoga workouts, specifically created for runners.</li></ul> Please send an email to <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:peter@runstrong.se">peter@runstrong.se</a> if you have any questions at all. See you soon!Coach Peter

Interested in the Ultimate 5K training plan for beginners? This 10-week running/walking program is for you who dream about being able to run, enjoy it, and this while getting stronger and staying injury free.  

Beginner 5K Running Program

Peter Sjöberg

Course Details

Course content

Free