Updated for 2014: Zero to Hero beginner running training plans

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Our popular "Zero to Hero" 5K and 10K beginner running training plans have just been updated for 2014 by head coach Mark Whittle!!!

Each online training plan is clearly structured to offer just the right balance of challenging and achievable sessions, taking a brand new runner from 0 to 5K in 10 weeks or 0 to 10K in 14 weeks - safely and with confidence.

The plan builds progressively, starting with a walk/run strategy and finishing with the 5K or 10K run itself. It builds from "baby steps" and progresses through a "build phase" and "endurance phase", making sure to include "recovery" phases, whilst covering the crucial "peaking" and "race week" too. We've even included a guide to the best kit for a novice runner, and given useful nutritional advice to support your training.

The plan:

  • Increased fitness, strength and stamina
  • A structured 10-week and 14-week programme
  • Specifically for beginner runners
  • From walk/run to a 5K or 10K race

So are you ready to take on a "Zero to Hero" training plan? If not you, then why not share the Training Peaks "Zero to Hero" 5K and 10K training plan link with anyone you know who has recently entered their first 5K or 10K, or who's thinking about it but isn't sure how to go about training effectively and safely? Together, we can get them across the finish line with a smile on their face!