Day 1
Speed Intervals
1 exercises
Outdoor Run
10 x 30 sec @ RPE 8 / 1 min recovery
Cardio
Adapted from Week 1 Monday: warm up, then 10 rounds of 30-second sprint / 1-minute walk.
Built-in training plan
SELF 5K + Strength (8-Week Adaptation)
Adapted from SELF's "Run A 5K: The Ultimate 8-Week Training Plan" published February 3, 2016. This IronFlow version encodes the full eight-week progression as a hybrid-friendly import with structured cardio workout types, cross-training, and simple runner-support strength sessions. Source shape: - Weekly speed, hill, tempo, endurance, and recovery progression - Frequent low-impact cross-training around a primary running quality session - Simple strength and core support for beginner 5K preparation Adaptation notes: - Distance-based sessions are translated into time-based cardio blocks for easier tracking inside the app - Recovery and yoga guidance from the source is simplified into easy cardio or recovery walking where that better matches the import format Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 8
- Level
- Beginner
- Focus
- Hybrid
[Fit check]
Is SELF 5K + Strength (8-Week Adaptation) right for you?
Plan profile: Level Beginner · Focus Hybrid · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Hybrid · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Dumbbell, Bodyweight
[Plan at a glance]
Plan at a glance
Adapted from SELF's "Run A 5K: The Ultimate 8-Week Training Plan" published February 3, 2016. This IronFlow version encodes the full eight-week progression as a hybrid-friendly import with structured cardio workout types, cross-training, and simple runner-support strength sessions. Source shape: - Weekly speed, hill, tempo, endurance, and recovery progression - Frequent low-impact cross-training around a primary running quality session - Simple strength and core support for beginner 5K preparation Adaptation notes: - Distance-based sessions are translated into time-based cardio blocks for easier tracking inside the app - Recovery and yoga guidance from the source is simplified into easy cardio or recovery walking where that better matches the import format
Max lifts
No max lift setup required before starting
Equipment
DumbbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 8
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
8
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
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Training days/week: 5 · Plan weeks: 8 · Beginner
View planSELF Half Marathon + Strength (8-Week Adaptation)
Training days/week: 5 · Plan weeks: 8 · Beginner
View planSELF Learn to Love Running + Strength (12-Week Adaptation)
Training days/week: 5 · Plan weeks: 12 · Beginner
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Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Strength Circuit
4 exercises
Goblet Squat
3 x 10-12
Legs
Walking Lunge
3 x 10/leg
Legs
Seated Overhead Press (Dumbbell)
3 x 10
Shoulders
Plank
3 x 30-45 sec
Core
Day 3
Cross Training
1 exercises
Stationary Bike
1 x 30 min @ RPE 4
Cardio
Day 4
Hill Repeats
1 exercises
Outdoor Run
6 x 1 min @ RPE 8 / 1:30 recovery
Cardio
Adapted from Week 1 Thursday: 6 hill repeats after warming up.
Day 5
Endurance Run + Core
2 exercises
Outdoor Run
1 x 25 min @ RPE 5
Cardio
Adapted from Week 1 Saturday 2-mile endurance run.
Plank
2 x 45 sec
Core
[Progression contract]
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about SELF 5K + Strength (8-Week Adaptation)
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 8. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]