Beginner 5K Running Plan – DHA 5K
Dark Horse Athlete
Cross Country, Endurance, General FitnessReady to run your first 5K without the guesswork, burnout, or risk of injury? This 12 week beginner focused program is built to take you from the starting line to the finish line with structure, clarity, and confidence.
At its core, this is a 3 day per week running program designed specifically for beginners. You’ll progress through a smart blend of endurance, technique, and interval runs, gradually improving your stamina, pacing, and overall fitness. Every fourth week is a built in deload to give your body time to adapt and recover. You’ll also receive race week guidance to help you execute your 5K with calm intensity and clear strategy.
Each run day includes:
-RPE based pacing (Rate of Perceived Effort) so you always know how hard to push
-Built in walk breaks to support recovery and prevent overexertion
-Varied run formats like long slow runs, intervals, strides, and drills
-A progression that builds your confidence and endurance week by week
Included, and highly recommended are two optional strength training days. These sessions efficient and designed specifically for runners. They improve posture, stride efficiency, core stability, and injury resistance. You’ll also see benefits like improved arm swing endurance, joint control, and more resilient legs, without excess soreness or bulk.
You’ll also have access to an optional active recovery day to keep your body moving well and promote long term consistency.
What you can expect:
-A true beginner friendly running plan that respects your starting point
-Optional strength days that reinforce running performance and injury prevention
-Clear structure without overload, progress without burnout
-Scalable workouts with guidance for all fitness levels
By the end of 12 weeks, you’ll not only complete your first 5K, you’ll feel stronger, more capable, and excited to keep going. Whether your goal is to finish, finish strong, or build the habit of running, this program gives you everything you need to do it right.
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
1 x 18:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Circuit
A
STRENGTH WARM UP: Raise: 30 second easy jog 30 Second jumping jacks 30 second easy jog Activate: 2 sets -10 glute bridge march -10 Scapular Push ups -6 alternating deadbugs -10 banded overhead press Mobilize: 1 set -worlds greatest stretch x2/side -hip circles x8/side -arm circles 15 forward + 15 back ward -inch worm + cobra x5 Potentiate: 2 sets Rest 30 sec between sets 5 air squats at a slow tempo 3 jump squat
B1
Goblet Squat
3 x 10
B2
DB Shoulder Press
3 x 10
C1
DB RDL
3 x 10
C2
TRX Row
3 x 10
D1
Side Plank
D2
Bird Dog
3 x 10
Circuit
E
COOL DOWN: -Diaphragmatic breathing x2-3 minutes -Standing calf stretch x20-30 sec/leg -Quad stretch x20-30 sec/leg -Seated hamstring stretch x20-30 sec -pigeon stretch x20-30 sec/side -childs pose x60 sec -wall chest stretch x20-30 sec/side
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
1 x 12:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Circuit
A
Active Recovery 30 minutes of light walking, cycling, or swimming at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
Circuit
A
STRENGTH WARM UP: Raise: 30 second easy jog 30 Second jumping jacks 30 second easy jog Activate: 2 sets -10 glute bridge march -10 Scapular Push ups -6 alternating deadbugs -10 Scapular pull ups Mobilize: 1 set -worlds greatest stretch x2/side -hip circles x8/side -thoracic spine active rotation x8/side -inch worm + cobra x5 Potentiate: 2 sets Rest 30 sec between sets 3 air squats at a slow tempo 10 pogo hops 2 broad jumps
B
Skater Hops
3 x 8
C1
Barbell Hip Thrust
3 x 12
C2
DB Bench Press
3 x 10
D1
Bosu Ball Hamstring curl
3 x 8
D2
Lat Pulldown (Revised)
3 x 10
Circuit
E
2-3 Rounds *you will do 1 set of each movement with minimal rest between movements, once you complete all movements that equals one round. You will rest 60-90 seconds between rounds. You will repeat this circuit 2-3 times. -Banded Clam shells x8-10/side -plank x20-30seconds -Heel tap step downs x5-8/leg, recommended height is 4-12 inch.
Circuit
F
COOL DOWN -Diaphragmatic breathing x2-3 minutes -Standing calf stretch x20-30 sec/leg -Quad stretch x20-30 sec/leg -Seated hamstring stretch x20-30 sec -pigeon stretch x20-30 sec/side -childs pose x60 sec -wall chest stretch x20-30 sec/side
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
1 x 18:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Circuit
A
Active Recovery 30 minutes of light walking, cycling, or swimming at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran, Strength and Conditioning Coach, and Ultra Runner. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.
