5K Training Program - 12 Weeks | Run Super Adults
5K Training Program — 12 Weeks | Run Super Adults
Published 9/2025
Duration: 1h 18m | .MP4 1920x1080 30 fps(r) | AAC, 44100 Hz, 2ch | 2.08 GB
Genre: eLearning | Language: English
Published 9/2025
Duration: 1h 18m | .MP4 1920x1080 30 fps(r) | AAC, 44100 Hz, 2ch | 2.08 GB
Genre: eLearning | Language: English
From your first 5K to a new personal best — a 12-week program for beginner, intermediate, and advanced runners
What you'll learn
- Run a full 5K confidently by the end of the 12-week program.
- Improve running technique through structured drills that enhance posture, stride, and efficiency.
- Increase endurance and speed through a structured 12-week training plan.
- Develop a consistent training habit and understand pacing, recovery, and training principles.
Requirements
- No prior running experience required—just comfortable shoes, a safe place to run, and a willingness to move.
Description
Ready to train for a 5K and achieve your goals?
This complete 12-week 5K Training Program is designed for all levels of runners — whether you’re preparing for your very first 5K, building consistency as an intermediate runner, or chasing a new personal best at the advanced level. The program gives you a clear, structured path to improve step by step.
You’ll follow a progressive weekly plan that balances running, strength, mobility, and recovery. Each workout is explained in detail so you always know what to do, how to do it, and why it matters. The structure helps you stay consistent while avoiding burnout and overtraining.
What makes this course different?
Three levels included: Beginner · Intermediate · Advanced
Workouts that fit into real-life schedules, with clear guidance if you miss a session
Plyometrics, core, and mobility training to boost performance and prevent injuries
Nutrition and hydration strategies to fuel your body effectively
Mental training tools to build focus, confidence, and resilience
A supportive framework to track progress and stay motivated throughout the 12 weeks
By the end of this course, you’ll not only be ready to complete a 5K — you’ll also know how to train smarter, recover better, and enjoy running more. Whether your goal is to simply finish strong or set a new record, this program will guide you there.
Who this course is for:
- This course is for anyone who wants to start running or improve their 5K performance, including beginners, casual runners, and adults looking to build endurance, speed, and proper running technique. It’s ideal for those who want a structured, step-by-step program with drills and guidance to run smarter, safer, and more efficiently.
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