5k Training Plan for Beginners

 

If you are able to walk for 5 minutes, you will be able to run a 5k in just a little over 2 months’ time. In this training plan, you will find a 9-week program to go from square one to completing your goal 5k race with just 3 workouts per week. We will tell you how long or how far you need to go. We will also provide you the specific days to go out for your running workouts.  You do not need any running experience as a runner to be successful. Whether this is your first 5k or your return to running after a Hiatus, you are sure to get moving and crushing the 5k distance in no time.

 

Week 1-First Steps

Tuesday-20 minutes total: 5 minutes of quick walking for warm-up. After the warm-up, take 2 minutes to lower your heart rate by walking more slowly. The core of the workout will be 1-minute jogging/running and a minute and a half walking recovery following the 1 minute of jogging/running. You will do these 6 times total for a total of 15 minutes. These repetitions are called intervals. Feel free to adjust your running pace depending on how you feel. This should not be a sprint.

Wednesday-Yoga if that is something you enjoy/ whatever you like to do for recovery. This is a rest day, though.

Thursday- 5 minutes of quick walking for warm-up. After the warm-up, take 2 minutes to lower your heart rate the same as Tuesday. 1 minute of running/1:30 of walking for a total of 6 repetitions. Optional 5-minute walk to cool-down. The cool-down helps with injury prevention.

Friday- Rest day.

Saturday-5 minutes of quick walking for warm-up. After the warm-up, take 2 minutes to lower your heart rate. 1 minute of running/1:30 minutes of walking for another 6 repetitions. Optional 5-minute cool-down.

Sunday-Recovery day.

 

Week 2-progress

 

Monday-Recovery day.

Tuesday-5-minute warm-up. 1:30 minutes of running/2minutes of walking for a total of 4 repetitions. 5-minute cool-down.

Wednesday-Recovery day.

Thursday-5 minute warm-up. 1:30 of running/2 minutes of walking for a total of 4 repetitions. 5-minute cool-down of walking.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 1:30 of running/2 minutes of walking for a total of 4 repetitions. 5-minute walking cool-down.

Sunday-Recovery day

 

Week 3-the build

 

Monday-Recovery day.

Tuesday- 5-minute walking warm-up. 1.5 mins of running/1.5 minutes of walking, 1.5 minutes of running/1.5 minutes of walking, 3 minutes of running/3 minutes of walking, 3 minutes of running/3 minutes of walking. You will do this sequence two times or for what is called 2 sets. Alternatively, you can think more simply and conceptualize it as 8 repetitions in total.

Wednesday-Recovery day.

Thursday-1.5 mins of running/1.5 minutes of walking, 1.5 minutes of running/1.5 minutes of walking, 3 minutes of running/3 minutes of walking, 3 minutes of running/3 minutes of walking. This will be for 2 sets like Tuesday’s workout. 5 minutes cool-down walking.

Friday-Recovery day.

Saturday-1.5 mins of running/1.5 minutes of walking, 1.5 minutes of running/1.5 minutes of walking, 3 minutes of running/3 minutes of walking, 3 minutes of running/3 minutes of walking. This will be for 2 sets like Tuesday and Thursday. 5-minute walking cool-down.

Sunday-Recovery day.

 

Week 4-Learning Intervals

 

Monday-Recovery day.

Tuesday-5-minute walking warm-up. 3 minutes of running 1.5 mins of walking 5 minutes of running 2.5 minutes of walking. 3 minutes of running, 1.5 minutes of walking. 5 minutes of running. 5-minute walking cool-down.

Wednesday-Recovery day.

Thursday-5 minutes walking warm-up. 3 minutes of running 1.5 mins of walking 5 minutes of running 2.5 minutes of walking. 3 minutes of running, 1.5 minutes of walking. 5 minutes of running. 5 minutes of walking cool-down.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 3 minutes of running 1.5 mins of walking 5 minutes of running 2.5 minutes of walking. 3 minutes of running, 1.5 minutes of walking. 5 minutes of running. 5-minute walking cool-down.

Sunday-Recovery day.

 

Week 5-Getting longer

 

Monday-Recovery day.

Tuesday- 5-minute walking warm-up. 5 minutes of running/3 minutes of walking, 5 minutes of running/3 minutes of walking, 5 minutes of running. 5-minute walking cool-down.

Wednesday-Recovery day.

Thursday-5-minute warm-up. 8 minutes of running/5 mins of walking, 8 mins of running. 5-minute walking cool-down.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 20 minutes of running. 5-minute walking cool-down.

Sunday-Recovery day.

 

Week 6-Climbing that ladder

 

Monday-Recovery day.

Tuesday-5-minute walking warm-up. 5 mins of running/3 mins of walking, 8 mins of running/3 mins of walking, 5 mins of running. 5-minute walking cool-down.

Wednesday-Recovery day.

Thursday-5-minute walking warm-up. 10 minutes of running/3 minutes of walking, 10 minutes of running. 5-minute walking cool-down.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 25-minute steady run. 5-minute walking cool down.

Sunday-Recovery day.

 

Week 7nitty gritty

 

Monday-Recovery day.

Tuesday-5-minute walking warm-up. 25 minutes of steady running. 5-minute cool-down.

Wednesday-Recovery day.

Thursday-5-minute walking warm-up. 25 minutes of steady running. 5-minute walking cool-down.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 25 minutes of steady running. 5-minute walking cool-down.

Sunday-Recovery day.

 

Week 8-Long and steady

 

Monday-5-minute walking warm-up. 28 minutes of steady running. 5-minute walking cool-down.

Wednesday-Recovery day.

Thursday-5-minute walking warm-up. 28 minutes of steady running. 5-minute walking cool-down.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 28 minutes of steady running. 5 minutes walking cool-down.

Sunday-Recovery day.

 

Week 9-Final Week

 

Monday-Recovery day.

Tuesday-5-minute walking warm-up. 30 minutes of steady running. 5-minute walking cool-down.

Wednesday-Recovery day.

Thursday-5-minute walking warm-up. 30 minutes of steady running. 5-minute walking cool-down.

Friday-Recovery day.

Saturday-5-minute walking warm-up. 30 minutes of steady running. 5-minute walking cool-down or 5k RACE DAY!

Sunday-Recovery day.

 

Congratulations on making it through the training plan. Next week you can add 5 minutes to your running workouts. Or, if you feel like you need another week to feel confident, keep it the same as week 9 and have your goal race be the Saturday of week 10.