Running a 5K is an excellent goal for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. Even if you’re a couch potato, you can be ready for a 5K in a couple of months.
Below is an eight-week 5K training schedule to help get you to the finish line. It assumes that you can already run at least a mile. If you’ve never run before, follow this step-by-step learn to run plan: 4 Weeks to Run a Mile. If you can only run for 5 minutes at a time, you may want to try this Run/Walk 5K Training Schedule..
4 Weeks to Run a Mile
Notes about the training schedule:
For measuring purposes, it’s best to do these workouts on a track, which is usually 400 meters, or about 1/4 of a mile. Each workout will have the track equivalent, so you know how far you should be running and walking.
You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool-down walk.
You don’t have to do your runs on specific days; however, you should try not to run two days in a row. It’s better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.
If you find that the program progresses too quickly for you, you can repeat a week before moving on to the next week.
Week 1:
Day 1: Run 1/16 mile, walk 3/16 mile – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 1/16 mile, walk 3/16 mile – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 1/16 mile, walk 3/16 mile – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 2:
Day 1: Run 1/8 mile, walk 1/8 mile – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 1/8 mile, walk 1/8 mile – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 1/8 mile, walk 1/8 mile – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 3:
Day 1: Run 3/16 mile, walk 1/16 mile – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 3/16 mile, walk 1/16 mile – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 3/16 mile, walk 1/16 mile – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 4:
Day 1: Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 2: Rest or cross-train
Day 3: Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 4: Rest
Day 5: Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 6: Rest or cross-train
Day 7: Rest
Run /Walk Training
Notes about the training schedule:
This program is a run/walk to continuous running program, so some of your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 5/1 means run for 5 minutes, then walk for 1 minute.
You should start each run with a 5-10 minute warm-up walk or slow jog. Finish up with a 5-10 minute cool-down walk or slow jog.
You don’t have to do your runs on specific days; however, you should try not to run two days in a row. It’s better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy.
Week 1:
Day 1: 5/1 x 5 (5 minutes run, 1 minute walk x 5, for a total of 30 minutes)
Day 2: 5/1 x 5
Day 3: 6/1 x 5
Day 4: 40-45 min cross-training
Week 2:
Day 1: 7/1 x 4
Day 2: 7/1 x 4
Day 3: 8/1 x 4
Day 4: 40-45 min cross-training
Week 3:
Day 1: 9/1 x 3
Day 2: 10/1 x 3
Day 3: 11/1 x 3
Day 4: 45 min cross-training
Week 4:
Day 1: 12/1 x 3
Day 2: 14/1 x 2
Day 3: 15/1 x 2
Day 4: 45 min cross-training
Week 5:
Day 1: 16/1 + 12 min run
Day 2: 18/1 + 10 min run
Day 3: 20/1 + 10 min run
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Week 6:
Day 1: 23/1 + 5 min run
Day 2: 24/1 + 5 min run
Day 3: 25/1 + 5 min run
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Week 7:
Day 1: Run 26 minutes
Day 2: Run 28 minutes
Day 3: Run 30 minutes
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Week 8:
Your first 5K is this week! Try to take it a little easier this week, so that you’re well-rested for your 5K. Good luck!
Day 1: Run 25 min
Day 2: 30 min cross-training
Day 3: Run 20 min
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