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THE ULTIMATE 12 WEEK5K TRAINING GUIDE
©Flock Fit http://flockfit.com/join-the-community
Table of Contents
General Disclaimer...................................................................................................... 3
About The Author........................................................................................................ 4
Introduction................................................................................................................5
Running Gear Checklist................................................................................................6
12 Week 5k Training Plan.............................................................................................8
5k Training Plan Definitions........................................................................................11
5k Training Plan Notes................................................................................................12
Motivational Posters..................................................................................................13
Download the zip file of all posters HERE
Be Part of a Running Community................................................................................23
©Flock Fit http://flockfit.com/join-the-community
General Disclaimer
Please review the following User Agreement carefully before using this guide. You should also read our Privacy Policy.
FlockFit.com strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercises outlined in our training plans. The included training plans are meant as a guideline and are dependent upon your current physical condition.
FlockFit.com is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FlockFit.com from any and all claims or causes of action, known or unknown, arising out of FlockFit.com's negligence.
©Flock Fit http://flockfit.com/join-the-community
About The Author
Hi, my name’s Andrew Tepen, and I started Flock Fit in 2012 initially
as a way to chronicle some endurance training thoughts and as a
platform to launch my personal coaching services. Over the past
several years though I realized the main thing potential endurance
athletes needed was motivation and guidance to take on the most
critical first step…actually signing up for an event!
Today Flock Fit is becoming a thriving community of like-minded
endurance athletes that support one another, provide inspiration
and motivation, and strive to enhance each other’s well being
through endurance sports.
I have a B.S. in Exercise Science from Southern Illinois University Carbondale and M.S. in Sports Management
from Southern Illinois University Edwardsville (yes, I’m an equal opportunity SIU alum!). Prior to obtaining
those fancy pieces of paper, I served 7 years in the United States Navy working on electronics on helicopters
and was forced to do so living in Hawaii (poor me, I know right).
I had such a great experience working with my own personal triathlon coach that I decided that was how I
would apply my exercise science knowledge. After many years as a Senior Coach for one of the top online
coaching companies, I decided to venture out on my own. It was during this time I finished my master’s degree
and began working in the adaptive sports industry managing adaptive cycling programs and events around the
country.
I am a former collegiate track athlete, Ironman finisher, have competed in more triathlons than I can count,
finished numerous half-marathons (to this day the only marathon I have done is in an Ironman and I likes it
that way!), 5k’s, 10k’s, charity bike rides, cycling road races, time trials, and criteriums. Needless to say I am
passionate about endurance sports and want you to be too!
To read more about my story and how Flock Fit came about visit us at FLOCKFIT.COM
©Flock Fit http://flockfit.com/join-the-community
Intro/How To Use This Guide
Thank you very much for getting access to The Ultimate 12 Week 5k Training Guide! This is your guide to
everything you need, nothing you don’t, on your journey to train for a 5k in the next 3 months. You have
taken the first step, which is also the hardest, to becoming a more well rounded person by committing to the
endurance athlete lifestyle.
At Flock Fit we understand there is SO much information out there and it is hard to know where to start. This
guide will take the guesswork out of it for you and enable you to focus on precisely what you will need to
get to the starting line prepared!
How do I know that? Well after being an endurance athlete for over 25 years and an endurance sports coach
for over 12 years, I have a good grasp of what works and what does not. I want you to succeed and know that
by just focusing on the basics at first, YOU WILL!
In the pages that follow you will find a checklist of the necessary items you may need and a 12 week training
plan specifically for a 5k runner (Nothing more, Nothing Less)...Wait...
These are the essential items and steps to take when starting AND finishing a 5k training plan in the next 12
weeks. So print out those gear checklists, take them to your local running store, and get only what you need.
Follow the training plan, but if you need an extra rest day, take it. You will learn that recovery is just as
important as the workout so listen to your body.
Make the next 12 weeks a positive experience by just focusing on what you need to do right now.
What better way to remind yourself why you are doing this and what becoming an endurance athlete means
in the big picture than some motivational posters. These 14 posters can be printed out or downloaded via the
link in the table of contents.
I know that by leading an active lifestyle it has the ability to make a profound impact on all aspects of your life.
Enjoy the items below and make sure to send me a message to share your endurance story. Who knows,
maybe you will be our next FEATURED endurance athlete!
Be Great & Fly With Us, Andrew and the Flock Fit Team
©Flock Fit http://flockfit.com/join-the-community
Running Gear Checklist This is not intended to be an exhaustive list but instead the basics you will need as you begin
your journey as a runner. When possible I have included links to items to give you a more
detailed description and price range.
Hot Weather Gear
Running Singlet (Men’s)
Running Singlet (Women’s)
Running Shirt (Men’s)
Running Shirt (Women’s)
Running Shorts (Men’s)
Running Shorts (Women’s)
Hat or Visor
Sunglasses
Running Socks (moisture wicking preferably)
Shoes (we HIGHLY recommend you visit a LOCAL running store
to be fitted for the proper running shoes!) Running Watch (that link is to a standard running watch but
we do recommend a more detailed one that show’s distance/pace
such as a Garmin) Water Bottle (you have to stay hydrated!)
Nutrition (try several types of bars and gels to determine which
you like and what your body responds well to...this will be trial
and error)
©Flock Fit http://flockfit.com/join-the-community
Running Gear Checklist
Cold Weather Gear
Long Sleeve Running Shirt (Men’s)
Long Sleeve Running Shirt (Women’s)
Running Jacket---Wind/Rain Protection (Men’s)
Running Jacket---Wind/Rain Protection (Women’s)
Running Jacket---Warmth (Men’s)
Running Jacket---Warmth (Women’s)
Running Pants (Men’s) (Women’s)
Base Layers (Men’s) (Women’s)
Warm Running Hat (Unisex) (Women’s Headband)
Running Gloves (Unisex) (Women’s)
Shoes and Socks go without saying we hope ;)
Running Poles (if needed in your area)
Spikes/Grips for Running Shoes (if needed in your area)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day
Speedwork
(Fartlek Run - 4 x
30 sec. with 1
min. active
recovery) Total
Run/Walk Time:
25 min.
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 2 x 3 min.
with 5 min. active
recovery Total
Run/Walk Time:
30 min.
Rest Day
Long Run
(comfortable
pace) 3 miles or
35 min. Take walk
breaks if needed
2 Rest Day
Speedwork
(Fartlek Run - 5 x
30 sec. with 1
min. active
recovery) Total
Run/Walk Time:
25 min.
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 2 x 3 min.
with 4 min. active
recovery Total
Run/Walk Time:
30 min.
Rest Day
Long Run
(comfortable
pace) 3.5 miles or
40 min. Take walk
breaks if needed
3 Rest Day
Speedwork
(Fartlek Run - 6 x
30 sec. with 1
min. active
recovery) Total
Run/Walk Time:
25 min.
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 2 x 3 min.
with 3 min. active
recovery Total
Run/Walk Time:
30 min.
Rest Day
Long Run
(comfortable
pace) 4 miles or
45 min. Take walk
breaks if needed
4 Rest Day
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Long Run
(comfortable
pace) 3 miles or
35 min. Take walk
breaks if needed
FLOCK FIT 5k TRAINING PLAN WEEKS 1-4
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©Flock Fit
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5 Rest Day
Speedwork
(Fartlek Run - 5 x
30 sec. with 1
min. active
recovery) Total
Run/Walk Time:
25 min.
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 2 x 3 min.
with 3 min. active
recovery Total
Run/Walk Time:
30 min.
Rest Day
Long Run
(comfortable
pace) 4 miles or
45 min. Take walk
breaks if needed
6 Rest Day
Speedwork
(Fartlek Run - 6 x
30 sec. with 1
min. active
recovery) Total
Run/Walk Time:
25 min.
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 2 x 4 min.
with 4 min. active
recovery Total
Run/Walk Time:
30 min.
Rest Day
Long Run
(comfortable
pace) 4.5 miles or
50 min. Take walk
breaks if needed
7 Rest Day
Speedwork
(Fartlek Run - 6 x
30 sec. with 30
sec. active
recovery) Total
Run/Walk Time:
25 min.
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 2 x 5 min.
with 5 min. active
recovery Total
Run/Walk Time:
30 min.
Rest Day
Long Run
(comfortable
pace) 5 miles or
55 min. Take walk
breaks if needed
8 Rest Day
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Easy Run (2 miles
or 25 min. easy)
Take walk breaks
if needed
Rest Day
Long Run
(comfortable
pace) 4 miles or
45 min. Take walk
breaks if needed
FLOCK FIT 5k TRAINING PLAN WEEKS 5-8
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©Flock Fit
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9 Rest Day
Speedwork
(Fartlek Run - 6 x
30 sec. with 30
sec. active
recovery) Total
Run Time: 30 min.
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 3 x 3 min.
with 5 min. active
recovery Total
Run Time: 40 min.
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Long Run
(comfortable
pace) 5 miles or
50 min. Take walk
breaks if needed
10 Rest Day
Speedwork
(Fartlek Run - 8 x
30 sec. with 30
sec. active
recovery) Total
Run Time: 30 min.
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 3 x 3 min.
with 4 min. active
recovery Total
Run Time: 40 min.
Rest Day
Long Run
(comfortable
pace) 5.5 miles or
55 min. Take walk
breaks if needed
11 Rest Day
Speedwork
(Fartlek Run - 4 x
1 min. with 1 min.
active recovery)
Total Run Time:
30 min.
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Rest Day
Tempo Run
(maintain 5k run
pace) 3 x 4 min.
with 5 min. active
recovery Total
Run Time: 40 min.
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Long Run
(comfortable
pace) 6 miles or
60 min. Take walk
breaks if needed
12 Rest Day
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Rest Day
Easy Run (3 miles
or 30 min. easy)
Take walk breaks
if needed
Rest Day
Long Run
(comfortable
pace) 4 miles or
40 min. Take walk
breaks if needed
FLOCK FIT 5k TRAINING PLAN WEEKS 9-12
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©Flock Fit
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5k Training Plan Definitions
Fartlek Run: Swedish phrase that means ‘speed play’. These are not all out sprints but
instead an increase of pace for the duration. Active recovery can either be walking or
slow running.
Tempo Run: During the prescribed ‘tempo’ interval run at or near your 5k pace. If you
do not know your 5k pace aim to run 30 sec. per mile quicker than your normal run
pace.
Easy Run: You guessed…make this an easy/recovery type of run. You should be able to
hold a conversation for the duration of the run/walk.
Long Run: Initially these will be done at your ‘easy run’ pace with walk
breaks if needed. If your goal is a 5k or 10k then you will want to eventually do these
runs 30-60 seconds slower than your intended 5k/10k pace. For distances longer than
10k I do recommend a longer training plan of which you can build off of this 12 week
guide.
Core Work: Although not in each sport’s training plan I highly recommend taking 15-30
minutes at least 3 days per week to focus on core training. This can be in the form of
yoga, planks, balance training, etc. that really focuses on stabilizing and building your
core muscles.
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5k Training Plan Notes
Andrew’s Favorite Mantra: “Smooth...Efficient...FAST!” During runs whenever I am not
feeling my best I repeat that sentence in my head (and sometimes out loud when no one is
around) to remind myself that if I am running SMOOTH I will then run more EFFICIENT which
in turns means I will be FASTER!
Why a 12 Week Plan?: Sure, you can do a 5k prior to the end of this 12 week training plan, but
the goal is to establish a sustainable habit and lifestyle. I want you to keep progressing and to
continue to sign up for 5k’s because running is a life changing experience. At the end of 3
months you will feel stronger and more confident about your running abilities. With your
newfound fitness I have no doubts you will be eager to find more events to enter!
About the 12 Week Plan: Each 4 week sequence builds on the previous one in a systematic
way that will have you running...”Smooth...Efficient...Fast!” I want you to take notice how I
have them structured so you can eventually put your own plan together following the same
guidelines.
At the core it is 3 weeks of building (progressive increases in distance/time)...followed
by 1 week of active recovery (reduction in distance/time).
Each ‘build’ week consists of 2 different types of speedwork (necessary at all levels of
running), easy run, long run, and rest days
You can move the days around to fit your personal schedule but avoid placing the speedwork
days back to back and also avoid placing the long run right before or right after a speedwork
day as to allow ample time for recovery...Are you seeing the rhyme and reason why I have it
laid out like I do now?
Ask questions! Knowledge is Key and so is Community!
I often hearsomeone say I’mnot a real runner.
We are allrunners, some justrun faster than
others.I never met afake runner.
Bart Yasso
The will to win, the
desire to succeed, the
urge to reach your full
potential...
These are the keys that
will unlock the door to
personal excellence.
CONFUCIUS
We all know that if
you run, you are
pretty much choosing
a life of success
because of it.D E E N A K A S T O R
THE MIRACLE ISN’T THATI FINISHED. THE MIRACLE
IS THAT I HAD THECOURAGE TO START
- JOHN BINGHAM
YOU CAN QUIT IFYOU WANT, ANDNO ONE WILL CARE.BUT YOU WILLKNOW THE RESTOF YOUR LIFE.
John Collins(Founder of the Ironman)
PART OF ARUNNER’S TRAINING
CONSISTS OFPUSHING BACK THELIMITS OF HIS MIND.
Kenny Moore
MENTAL WILLIS A MUSCLETHAT NEEDS
EXERCISE,JUST LIKE THE
MUSCLES OFTHE BODY.
Lynn Jennings
Patience,
persistence, and
perspiration
make an
unbeatable
combination for
success.N A P O L E O N H I L L
ASK YOURSELF:‘CAN I GIVE
MORE?’.THE ANSWER IS
USUALLY:‘YES’.Paul Tergat
To give anythingless than your
best, is to sacrificethe gift.Steve Prefontaine
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Would You Like to Be Part of A Community of Like
Minded Endurance Athletes?
Beginning your journey as an endurance athlete can be a daunting task. Luckily I have a
solution that will help make that path much easier for you.
I have created a unique membership site where you can interact with other endurance
athletes that have started out just like you. Not only that, I will be providing ongoing
coaching advice, as well as LIVE coaching calls where you can ask me questions 1-on-1.
You will also be invited to join our private member’s only group where you can interact,
ask questions, and be held accountable for your training. This is the part I am most
excited about because it is that community atmosphere that will have a profound
impact not just on your endurance training, but your life as a whole!
I want to help you break through the information overload and only present you the
advice and recommendations that will get you from start to finish in the most efficient
manner possible.
If you saw the value in the The Ultimate 12 Week 5k Training Guide then I know you
will enjoy being part of the Flock Fit Community.
To get started today visit the registration page here –
http://flockfit.com/join-the-community
