My First 5k Training Plan

I know a lot of you out there want to run a 5k, but don’t know where to start! I am making it easy for you I wrote up this ‘5 weeks to a 5k Training Plan’ just for you. This plan is for beginners and will prepare you to finish your first 5k.

Have fun!

Week 1
Day1: 5 min walk, 5 min run *repeat 3 times - end with 5 min walk
Day2: weight train
Day3: rest
Day4: 5 min walk, jog 10 minutes, walk 5 minutes *repeat 2 times, 5 minute walk
Day5: cross-train (stairs,weights or class)
Day6: 5 min walk, jog uphill - walk down *repeat 4 times, walk 5 min
Day7: cross train (stairs, weights, or class)

Week 2
Day1: 5 minute walk, run 8 minutes, walk 2 minutes *repeat 3 times
Day2: weight train
Day3: 5 minute walk, run as much of 30 min as you can, walking when you need to, 5 min walk cool down
Day4: cross train (stairs,weights or class)
Day5: rest
Day6: walk 5 minutes, run 10 minutes slow, then 4 minutes faster pace, then walk 5 minutes, then run 10 minutes slow, 4 minutes faster pace, 5 min walk
Day7: cross train (stairs,weights or class)

Week 3

Day1: 5 minute walk, run 2 miles as fast as you can (pace yourself!!!), 5 min walk
Day2: weight workout
Day3: walk 5 min, run 15 minutes, walk 2 min *repeat 2 times. Then do 4 x’s 15 seconds strides (strides are running at about 80% of your capacity), 5 min walk
Day4: cross train (stairs,weights or class)
Day5: walk 5 minutes, run for as much of 40 minutes as you can (include hills in route), 5 min walk
Day6: rest
Day7: cross train (stairs,weights or class)

Week 4

Day1: walk 5 minutes, run 30 seconds fast, walk 30 sec. *6 times, then jog 15 minutes, walk 5 min
Day2: weight workout
Day3 : walk 5 minutes, run 12 min slow, run 5 minutes little faster, 3 minutes little faster, run 10 minutes slow, 5 min walk
Day4: cross train (stairs,weights or class)
Day5: walk 5 min, jog 45 minutes as much as you can, walk 5 min
Day6: rest
Day7: cross train (stairs,weights or class)

Week 5

Day1: walk 5 minutes, run 8 min at average pace, walk 3 min *repeat 3 x’s. walk 5 min
Day2: weight workout
Day3: walk 5 minutes, run 20 minutes average pace, then do six 15 sec strides, walk 5 min
Day4: cross train (stairs, weights or class)
Day5: walk 5 min, run 35 sec fast, walk 1 min *repeat 3 times, walk 5 min
Day6: rest
Day7: RACE!!!!!!!!  Good Luck!