pb 6.7 - training schedule 5k - level 1 beginner
The document presents an 8‑week beginner 5K training plan created by Floris Gierman for extramilest LLC. It is aimed at runners new to the 5K distance, those returning after a break, or recovering from illness/injury, provided they have completed a 3‑month base‑building program (≈90 min‑4 h per week). The schedule starts at roughly 2 hours of running per week across four active days, gradually increasing to a peak of about 4 hours in week 7 with five active days. Training incorporates aerobic runs or walks, recovery runs kept below the MAF (Maximum Aerobic Function) threshold, various speed‑work sessions, and long runs that build to ~60 minutes. The program follows a 3‑weeks‑on / 1‑week‑step‑back cadence, with a MAF test on the Sunday after each step‑back week (every fourth week) to gauge aerobic progress. High‑intensity workouts are placed on Wednesdays, while Sundays feature either a higher‑intensity session or the long run. The plan emphasizes listening to one’s body, adjusting volume/intensity as needed, and encourages participants to seek support via the Personal Best Facebook or Strava groups.
Topics
Target Audience and Prerequisite Base‑Building Phase
Defines who the schedule is for—new or returning 5K runners, post‑injury/illness athletes—and requires completion of a 3‑month base‑building program.