5K training program for beginners

A 5k can be fun and challenging.

Monday and Friday’s are rest days

Most beginners who want to get into shape and begin running choose a 5k as their starter race. It is an excellent goal for new runners. For newbies or folks just getting back in it is a perfect distance to start with and it is a great motivator and accomplishment.

If you have been one with the couch this program is intended to get you up and off the couch and running a 5k in 8 weeks. Now it does assume you can at least run a mile. If you can not run a mile then a little adjust ment to the program can be made.

If you are using this to start from ground zero then add a run/walk piece to the running. Based on your level try and make the distance but do a run / walk combination. For every .5 mile of running walk 5 minutes either before or after so it might be something like (for a 1.5 mile run):

  • Walk 5 minutes
  • Run .5 miles
  • Walk 5 minutes
  • Run .5 miles
  • Walk 5 minutes
  • Ru .5 miles
  • Cool down walk 10-15 minutes
Week Mon Tue Wed Thu Fri Sat SuN
1 Rest 1 mi run CT 1 mi run Rest 1.5 mi run 20-30 min run
or CT
2 Rest 1.5 mi run CT 1.5 mi run Rest 1.75 mi run 20-30 min run
or CT
3 Rest 2 mi run CT 1.5 mi run Rest 2 mi run 20-30 min run
or CT
4 Rest 2.25 mi run CT 1.5 mi run Rest 2.25 mi run 25-35 min run
or CT
5 Rest 2.25 mi run CT 1.5 mi run Rest 2.5 mi run 25-35 min run
or CT
6 Rest 2.75 mi run CT 2 mi run Rest 2.75 mi run 35-40 min run
or CT
7 Rest 3 mi run CT 2 mi run Rest 3 mi run 35-40 min run
or CT
8 Rest 3 mi run CT 2 mi run Rest Rest 5k Race

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