5k Run & Strength Plan
Ready to conquer a 5k run or race? StrideHer's guided 5k run and strength plan is designed to support you to the finish line strong. Our comprehensive plan covers all three bases: expertly crafted runs, progressive strength training, and essential mobility and recovery routines to support your journey. If you're just starting and are looking to walk run confidently towards a 5k this plan is for you.
This is a 9-week guided walk-jog training plan for beginners. No prior experience is necessary to begin this plan. For less than $2 per run session, you’ll have an education-focused and science-backed plan to help you cross the finish line and feel empowered and in control of the process!
StrideHer offers a run-walk and strength plans for those eager to run a 5k!
3 Jog/Walk Runs a Week
Weekly Mobility
Video Warm-Ups
Weekly Runners Strength
Platform Access & Plan Reuse
BONUS Run Resources
15% Donated of Each Plan
5k Run and Strength Plan
✔️ 3 walk/jog sessions per week with education on running
✔️ Video led running warm-up movements in every run session
✔️ A new run-specific at-home strength workout weekly
✔️ Videos of all exercises to guide you through proper form
✔️ Mobility drills as workout warmups that can be used daily as recovery
✔️BONUS - valuable educational tips for running
✔️Forever reuse and re-access this plan
✔️ With every plan sold, we donate 15% of the proceeds, and you make a difference to girls and women in sport through a nationwide organization - Girls Forward!
StrideHer’s 5k run-walk and strength plan includes:
About Our Beginner 5k Run & Strength Plan
The first two weeks of this plan will set you up for success by gradually increasing walk/run time.
You also have one day a week dedicated to simple at-home bodyweight strength routines for runners.
This plan will inspire you and provide variety in your training weeks, keeping you engaged and interested in the education as you progress through each session and week.
Strength training is a crucial component to a healthy runners regime and your run performance. That’s why we program one day a week of runner-specific strength. No gym is required - all you'll need for the strength workouts are a basic set of exercise bands (we suggest these ones) & some space!
This training plan progresses slowly and removes the guesswork and planning that often stops us from even starting!
🚫 You have current injuries or have been told by a professional that you cannot run at this time
🚫 Struggle to stay self-motivated and accountable
🚫 Trying to beat specific high-performance personal bests that involve more individualization and specificity
If you struggle with accountability or trying to beat a personal best, consider our personalized run and strength coaching! StrideHer has a team of run coaches, kinesiologists, and exercise physiologists who can help you through Personalized Digital Coaching.
This 5k Run Plan is for you if you are:
✅ A beginner, new to, or getting back into running
✅ Wanting a mix of running & walking to start
✅ Not struggling with current limiting injuries
✅ Self-motivated and can hold themselves accountable
✅ Wanting to methodically train leading up to race day
✅ Have been cleared by a professional & fit to start doing self guided running & strength training by way of our plans
This 5k Run Plan is not for you if:
Want a sneak peek into what your StrideHer 5k training week would look like with this plan?
If this isn’t where you are at right now, worry not!
StrideHer offers tailor-made one-on-one coaching including run, strength, and recovery sessions tailored to your body's specific needs, considering current injuries, limitations, and imbalances based on our findings from a comprehensive movement assessment and gait analysis.
Empower Girls & Women in Sports
Your Run Plan Helps Girls in Sport! We donate 15% of every plan you buy to Girls Forward!
Your purchase has a direct impact through our partnership with a national charity that supports girls and women in sports. StrideHer believes in building a community that extends beyond our direct clients, fostering confidence and motivation in the next generation of female athletes.
Looking for Personalized Run Coaching for a 5k?
StrideHers loving their plans
OMG seriously, running again has made me so motivated with the rest of my life. Thank you coach!
Natasha W.
I wouldn’t be where I am without you, so it feels very serendipitous that you saw me at the final stage of my training plan on that 18k run!
Montana D.
Two weeks into the Intermediate 10k Run Plan
I loved your group training plan last time I ran the half marathon, I would love to give the details to my boyfriend so he can buy me your Intermediate Half Marathon Plan this time around for my birthday and do even better this year!
Samantha D.
After taking a year off racing & coming back stronger!
After crossing paths in person on a training run a few weeks before getting her half marathon PB with our Intermediate Half Marathon Run & Strength Plan
