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!
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