5K Training Plan

Here’s a simple 5K training plan for beginners that spans 8 weeks. This plan gradually increases your running endurance and includes walking to help ease you into running. Aim to do the workouts 3 times a week, allowing for rest days in between.

5K Training Plan for Beginners

Week 1

  • Day 1: 20 minutes total: 1 min run, 1.5 min walk (repeat)
  • Day 2: Rest or cross-training (cycling, swimming, etc.)
  • Day 3: 20 minutes total: 1 min run, 1.5 min walk (repeat)

Week 2

  • Day 1: 25 minutes total: 1.5 min run, 2 min walk (repeat)
  • Day 2: Rest or cross-training
  • Day 3: 25 minutes total: 1.5 min run, 2 min walk (repeat)

Week 3

  • Day 1: 30 minutes total: 2 min run, 2 min walk (repeat)
  • Day 2: Rest or cross-training
  • Day 3: 30 minutes total: 2 min run, 2 min walk (repeat)

Week 4

  • Day 1: 30 minutes total: 3 min run, 2 min walk (repeat)
  • Day 2: Rest or cross-training
  • Day 3: 30 minutes total: 3 min run, 2 min walk (repeat)

Week 5

  • Day 1: 35 minutes total: 5 min run, 2 min walk (repeat)
  • Day 2: Rest or cross-training
  • Day 3: 35 minutes total: 5 min run, 2 min walk (repeat)

Week 6

  • Day 1: 40 minutes total: 8 min run, 2 min walk (repeat)
  • Day 2: Rest or cross-training
  • Day 3: 40 minutes total: 8 min run, 2 min walk (repeat)

Week 7

  • Day 1: 45 minutes total: 10 min run, 2 min walk (repeat)
  • Day 2: Rest or cross-training
  • Day 3: 45 minutes total: 10 min run, 2 min walk (repeat)

Week 8

  • Day 1: 30 minutes easy run (no walking)
  • Day 2: Rest
  • Day 3: Race Day! Aim to complete the 5K.

Tips for Success

  • Warm-Up: Start each session with a 5-minute walk or dynamic stretching.
  • Cool Down: End with a 5-minute walk and stretching.
  • Listen to Your Body: If you’re feeling too fatigued or sore, take extra rest days.
  • Stay Hydrated: Drink water before, during, and after your runs.

Feel free to adjust the plan based on your fitness level and progress. Good luck with your training!