The beginning runner’s 11-week
“starting from less than zero”
5k training plan
~ Version 1 ~ ~ Version 2 ~
Crazy Wild-Ass Plans
My husband often has “Crazy Wild-Ass Plans” and this may be the biggest!
He did sprints and hurdles in High School track, but has never run longer than 1 mile at a time. This year he is working up to his first ever 5k and eventually a marathon!
You can follow his journey on facebook at “Crazy Wild-Ass Plans”!
For the last decade & a half, he has struggled with debilitating migraines on the daily. One very notable side effect of these is balance problems. When his head loses it, his balance systems go out and he can’t figure out how to stay upright … at least not without multiple reference points (i.e. a hand on the wall, feet on the ground, etc).
Obviously, this is not great for running!
Starting From Less Than Zero
As far as I know, there isn’t a stock plan out there that can work for something like this. It has to include a lot of little nuances that folks don’t often think about and take for granted.
Things like:
- starting at low enough volume that the head can handle the new stress
- coming up with progress-stimulating workouts that are do-able before the head tanks
- building in enough recovery that the head can handle a full effort the next workout
- little enough goals that are achievable often, but not so easy that any workout can be rationalized away as unnecessary
- slow enough build-up / long enough timeframe so the head can adapt
- big enough goal at the end to make it all worth it, especially for the bad days
- And finally: a contingency plan when all hell breaks loose & everything goes to pot
Sounds impossible, yes? Well, I’m coming to realize that the line: “With God, nothing is impossible”, is truer than we know!
Not long after he shared his Crazy wild-ass plan with me, I started having all these ideas for HOW to make it happen. Things I never would have thought of!
I began building what I affectionately call the “Run from less than zero” plan! It is a red-lined version of the NOVICE 5k training plan from the Furman Institute of Running and Scientific Training (FIRST). They are my favorite! Their took, “Run Less, Run Faster” totally helped me drop 20 minutes off my half marathon time and run the fastest marathon of my life! They know their stuff.
So back to the training plan: The biggest idea that kept coming in all of this was: “Start with really ‘short run, long walk’ intervals and gradually build up. This is really important to 1) see where he’s at physically and 2) figure out what level of running his head can handle and still stay upright (Kind of important!)
11-week beginner running 5k training plan
The “starting from less than zero” plan
(Version 1)
Making sense of the plan
>> Reading my ‘shorthand’ in the plan below is simple:
0:30R 2:30W x3 means
A 30 sec Run followed by 2min 30sec Walk – Repeat that 3 times
>> Tuesdays & Thursdays are mobility days, even though it’s not listed in the plan beyond the first week. An ounce of prevention is worth it’s weight in gold!
| WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | GOAL |
| 1 | 0:30R 2:30W x3 | Mobility | 0:30R 2:30W x4 | Mobility | 0:45R 2:15W x4 | 1:00R 2:00W x4 | REST | 1 min Runs |
| 2 | 1:15R 2:00W x4 | 1:30R 2:00W x4 | 1:45R 2:00W x4 | 2:00R 2:00W x4 | REST | 2 min Runs | ||
| 3 | 2:00R 1:45W x4 | 2:00R 1:30W x4 | 2:00R 1:15W x4 | 2:00R 1:00W x4 | REST | 1 min Rests | ||
| 4 | 2:15R 1:00W x4 | 2:30R 1:00W x4 | 2:45R 1:00W x4 | 3:00R 1:00W x4 | REST | 3 min Runs | ||
| 5 | 3:15R 1:00W x4 | 3:30R 1:00W x4 | 3:45R 1:00W x4 | 4:00R 1:00W x4 | REST | Run ~16 min | ||
| 6 | 4:00R 1:00W x5 | 4:00R 1:00W x5 | 4:00R 1:00W x6 | 4:00R 1:00W x6 | REST | Run ~24 min | ||
| 7 | 5:00R 1:00W x5 | 5:00R 1:00W x6 | 6:00R 1:00W x5 | 6:00R 1:00W x6 | REST | Run ~36 min | ||
| 8 | Run 1 mile Walk 5 min 6:00R 1:00W x3 | Run 1 mile Walk 5 min 6:00R 1:00W x3 | Run 1 mile Walk 5 min Run 1 mile | Run 1.5 mile Walk 5 min Run 0.5 mile | REST | 1.5 mile Run | ||
| 9 | Run 1.5 miles Walk 5 min Run 0x5 mile | Run 2 miles | Run 2 miles | Run 2 miles | REST | 2 mile Run | ||
| 10 | Run 2.5 miles | Run 2.5 miles | Run 2 miles | Run 3 miles | REST | 3 mile Run | ||
| 11 | Run 2.5 miles | Run 3 miles | 5K RACE | REST | ||||
| 12 | Recovery Walk, any distance | EZ Recovery Run 2 miles | Success!! |
Things to know beforehand:
Warmup/Warmdown Mileage
>> Start every run with a 10 min walk for warmup … end with a 10 min warmdown walk. This may sound unimportant, but that’s not true! It’s a great way to get more mileage on your legs while your run intervals are short starting out.
Mobility
>> When starting running, injury prevention is paramount! Mobility (and not doing too much too fast) is key. The more the better, but honestly any amount is better than none!
Pick something to start, you don’t have to do the same thing every day. You will have hot spots pop up and you’ll want to hit them often.
The FIRST program has some very simple mobility/stretching recommendations. These are especially useful for people that can’t devote hours a day to training like professional athletes can!
I’ve found simple, that I can stick with regularly, is the best. A little goes a long way and I don’t have to do everything every day. Most important for me are:
- Air squats multiple times a week (make sure your knees go out / don’t cave in!)
This might be the single most important thing you can do for your knees. Using all your upper leg muscles together, everything moving the right way is the best support for the knees. - Hip Flexors multiple times a week
These are what’s picking up your leg while running. Keep them limber! - Face pulls a few times a week, along with stretching the pec muscles
Hand on the wall and turn away from it, will stretch the pec muscles. Bands or light cable weights with elbows high, thumbs down and pulling them to your jawline (squeeze the upper back) is a Face pull. These two things are the best thing you can do for posture. And posture makes a big difference in running … efficiently and pleasantly. Much better than the hunched over, poor mechanics posture you sometimes see runners using.
Others I add in at various times when I feel I need it:
- Foam rolling (I do this alot when running high mileage weeks)
Roll glutes (max & minimus), IT bands, Quads, Inner thighs, Hamstrings and Back.
Spend extra time on sore spots. Breathe. Let out that breath you’re holding and Relax.
Can also roll calves, shins, hip flexors, anterior deltoids
Use a golf ball on the bottom of your feet - Calf stretches often (gastroc and solus), Leg swings
- Side lunges (stretch groin muscles)
- Hamstring stretch (better to foam roll)
When I want something more (particularly for hot spots), my favorite running mobility book is “Ready To Run” by Kelly Starrett. He’s a mobility genius and knows his stuff.
Whatever it is, do something! Keep it simple and make it work for you!
Pay Attention to Pains
>> On any given run, pay attention to how your legs, hips, feet (all of it!) feel. If anything is tight or achy and won’t stretch out or go away after a short walk break, stop running. Honestly, walk the rest of the workout. You’re body just isn’t ready to run that yet. Don’t worry, it will eventually adapt and catch up … if you don’t injure it first!
The problem is most people are like “I have to run the whole way!”. Honestly, can we just throw that thinking out the window right now?! When you’re first starting out is not the time for that mindset! There will be PLENTY of future workouts to push through and ‘run the whole way’, I promise!
Right now the goal is giving yourself the time, mentally & physically (!!) to get used to the stress of running. Pushing thru hot spots just to finish a single workout will mean absolutely nothing if you can’t do any future runs due to injury.
Find the starting spot that works for you
>> Start where you are … not necessarily where the program starts.
30 second runs may seem like a slow place to start, but honestly, if that’s where you’re at … then RUN WHERE YOU’RE AT!
Running where you’re at, gives your body a chance to adapt (without overdoing it) and prepare for being able to run ‘somewhere else’ tomorrow. Your future self will thank you immensely!
Trying to rush too fast is a great way to get disillusioned or hurt yourself. Then you’ll just end up at some point … Starting from Less Than Zero all over again!
Take time to FIND YOUR WEEK!
If you can comfortably run the workouts of a later week, you don’t have to start with Week 1. The opposite is also true. If you need shorter than what’s listed, do that!
Every plan is just a written idea. The generic plan knows nothing of you and where you’re really at / what you actually need. YOU know that. You’re the ONLY ONE that does. Take some time, play around with it … and be humble. If you find yourself struggling, revisit it and revise!
>> This is honestly the single most important thing. Realize that any given run is not so important *except* as it helps you build to all the future ones. That means don’t just find where you’re at, but also where you can consistently increase from.
A good rule of thumb is not what you can do any given workout or even over a few days … Can you do the whole week and still mentally/physically come back the next week to do it all over again?! That’s the key.
Even if it means a longer build up and you won’t be quite ‘ready’ for that race you want to do. It’s ok to race what you can and walk the rest. It’s better to walk than get yourself injured trying to run somewhere you’re not yet. Then you miss the race altogether.
>> Remember you also have a life to live! Running should fit into your life, not the other way around. Be honest with yourself, keep it simple and set yourself up for success for the long haul!
Gear
Nowadays you’ve got a world of retailers to convince you of ALL the stuff, “essential running gear”, that you can’t live without. That’s the nice part about running though … all you really need is a front door to walk out of! Yes, there are plenty of things you can add to that list, but just recognize you don’t NEED any of it.
>> SHOES
However, if you are running week after week / training for something, you are gonna want a good pair of running shoes. Best way (also the most expensive) is to go to a specialty running store, like Fleet Feet. They can help you figure out what “a good pair of running shoes” starting out might be for you. Recognize though, that you will learn over time what works best for you. Knowing that is more valuable than a dozen running experts.
The older I’ve gotten the more particular I am with my running shoes. I know what I want to run in, so when I go to stores like this, I tell them what I want. Running shoes have gotten A LOT more expensive over the years. My bank account takes a hit every time, BUT! I get to run with happy feet! And no, there’s not much better, on those long runs, than happy feet!
If a specialty running store isn’t an option for you, then just do the best you can to start. My first pair were $40 sale shoes from Big 5. They actually worked really well for quite awhile.
Even the best running shoes need to be changed out regularly. I generally change mine every ~200 miles … sometimes more, sometimes (angrifyingly!) less. Years ago I would track mileage so I’d know when to change them. Now my body just tells me … usually with a nagging knee pain or calves the start to have trouble. I swap out the shoes and the pains go away.
Revisiting & Changing it up
About 4 weeks in to this Crazy wild-ass plan, we took some time to re-evaluate.
The starting spot? PERFECT. Just enough, without being too much. Whew!
We both kept having impressions about changing up the later weeks, so here’s what we did:
>> The “& 1’s”
My husband’s head doesn’t handle big jumps well. The plan above works up to 6:00 & 1:00’s then jumps to miles. We decided for his head (mentally & physically!) it would be better to just stay the course. So the plan now ramps to 9 & 1s. This is a great way to train for longer mileage. I used 10 & 1’s to train for my first marathon and it was golden! Starting out, I lived for those walk breaks, but eventually I would forget to take them! That’s when I knew I didn’t need them anymore.
At first the hubs was adamant that the “& 1’s” were a cop out. He really wanted to run “the whole thing”. (Don’t we all?!) But God was bugging him too, so he let that go and decided this was probably a better idea!
He had a dream shortly after this (not kidding) and he was doing timing math in his head all night long. The next morning, he was still at it! So he laid out the new training for doing 9 & 1’s along with the pace he’s shooting for. The math works out perfect! It’s rather ingenious actually!
>> Rest for the Long Run
The Friday run moved to Thursday to give more rest before Saturday’s ‘long’ run.
>> Plateau at 3 min runs
Another impression that came was to plateau at 3 min runs. This was rather vague, so we played with a few iterations of it. Now that he’s made it to 3 min runs, we understand better! Instead of increasing time, we stay at 3 min runs and increase the # of sets. This keeps the workouts increasing, but allows the body/head more time to get used to that level of running.
Version 2 “Starting from less than zero” plan
11-week beginner running 5k training plan
Here’s the result of another round of red-lining:
| WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | GOAL |
| 1 | 0:30R 2:30W x3 | 0:30R 2:30W x4 | 0:45R 2:15W x4 | 1R 2W x4 | REST | 1 min Runs | ||
| 2 | 1:15R 2W x4 | 1:30R 2W x4 | 1:45R 2W x4 | 2R 2W x4 | REST | 2 min Runs | ||
| 3 | Lost a week being SICK | |||||||
| 4 | 2R 1:45W x4 | 2R 1:30W x4 | 2R 1:15W x4 | 2R 1W x4 | REST | 1 min Rests | ||
| 5 | 2:15R 1W x4 | 2:30R 1W x4 | 2:45R 1W x4 | 3R 1W x4 | REST | 3 min Runs | ||
| 6 | 3R 1W x4 | 3R 1W x4 | 3R 1W x5 | 3R 1W x6 | REST | 18min Run / 6min Walk | ||
| 7 | 4R 1W x4 | 4R 1W x4 | 4R 1W x5 | 4R 1W x6 | REST | 24min Run / 6min Walk | ||
| 8 | 5R 1W x4 | 5R 1W x4 | 5R 1W x5 | 5R 1W x6 | REST | 30min Run / 6min Walk | ||
| 9 | 6R 1W x4 | 6R 1W x4 | 6R 1W x5 | 6R 1W x6 | REST | 36min Run / 6 min Walk | ||
| 10 | 7R 1W x4 | 7R 1W x4 | 7R 1W x5 | 7R 1W x6 | REST | 42min Run / 6 min Walk | ||
| 11 | 8R 1W x4 | 8R 1W x4 | 8R 1W x4 | 5K RACE | REST | St Patty’s Day 5k Race | ||
| YAY!!! What’s next?! |
Taper & Recovery
The goal this year is the Marathon, so we won’t be “racing” the 5k or the other races along the way. In order to be ready in time for the Half Marathon, our training plan doesn’t taper before the 5k. And since we aren’t “racing”, we don’t need to worry too much about recovery after.
Beyond the 5k
If we stopped at just a 5k, it wouldn’t be much of a Crazy wild-ass plan!
Next step: Half Marathon from 5k: 11-wk training plan
Marathon training is also in the works! Details coming soon!