5k Training Plan for Beginners

The suggested 5k training plan for starting out to run a 5K is outlined below.

It is meant as an introduction to running, so if you have never run before, you should be able to follow the plan with ease.

If you feel discomfort during any of the weeks, repeat the current week's plan for the following week and add one more week to your training schedule. Your repeat week will pay off in the long run.

The first five weeks require a commitment of 20 minutes three times a week. After that you need about 30 to 40 minutes three days a week. By the end of week 10, you should be able to run a 5k.

The following table suggests segments for run, walk and repeats. For instance, for week 1, it is suggested to run for ½ a minute, walk for 1.5 minute and repeat this for 20 minutes. As you gradually progress week by week, you will increase your run times and decrease your walk times.

Some days require you to do cross training. Cross training can consist of swimming, biking, weight training or any other exercise. While it is recommended for beginners, it is not absolutely required.

Schedule to train for a 5K for beginners

Printable FREE 5K training plan -beginners

Obtain a printable version of the FREE 5K training program for beginners to start running a 5K.

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