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5k Training Plans

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Training Plans   >  5k Training Plans  > Beginner Run 5k Training Plan

Beginner Run 5k Training Plan

Training Plan Overview

The Beginning 5K Run Training Program is geared towards new runners who want to run a 5K successfully. The program includes a perfect blend of three to four running workouts plus optional cross-training and rest. It is geared to first-timer runners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Beginner Run 5k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 5k training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
May 20 		May 20
Run
25 mins		 May 21
Cross-Train
40 mins		 May 22
Run
25 mins		 May 23
Cross-Train
40 mins		 May 24
Rest		 May 25
Run
25 mins		 May 26
Rest
Week 2
May 27 		May 27
Run
25 mins		 May 28
Cross-Train
40 mins		 May 29
Run
25 mins		 May 30
Cross-Train
40 mins		 May 31
Rest		 Jun 1
Run
25 mins		 Jun 2
Rest
Week 3
Jun 3 		Jun 3
Run
25 mins		 Jun 4
Cross-Train
40 mins		 Jun 5
Run
30 mins		 Jun 6
Cross-Train
40 mins		 Jun 7
Rest		 Jun 8
Run
30 mins		 Jun 9
Rest
Week 4
Jun 10 		Jun 10
Run
30 mins		 Jun 11
Cross-Train
40 mins		 Jun 12
Run
35 mins		 Jun 13
Cross-Train
40 mins		 Jun 14
Rest		 Jun 15
Run
30 mins		 Jun 16
Rest
Week 5
Jun 17 		Jun 17
Run
30 mins		 Jun 18
Cross-Train
40 mins		 Jun 19
Run
35 mins		 Jun 20
Cross-Train
40 mins		 Jun 21
Rest		 Jun 22
Run
35 mins		 Jun 23
Rest
Week 6
Jun 24 		Jun 24
Run
35 mins		 Jun 25
Cross-Train
40 mins		 Jun 26
Run
36 mins		 Jun 27
Cross-Train
40 mins		 Jun 28
Run
30 mins		 Jun 29
Run
40 mins		 Jun 30
Rest
Week 7
Jul 1 		Jul 1
Run
35 mins		 Jul 2
Cross-Train
40 mins		 Jul 3
Run
40 mins		 Jul 4
Cross-Train
40 mins		 Jul 5
Run
30 mins		 Jul 6
Run
45 mins		 Jul 7
Rest
Week 8
Jul 8 		Jul 8
Run
40 mins		 Jul 9
Cross-Train
40 mins		 Jul 10
Run
44 mins		 Jul 11
Cross-Train
40 mins		 Jul 12
Run
30 mins		 Jul 13
Run
45 mins		 Jul 14
Rest
Week 9
Jul 15 		Jul 15
Run
40 mins		 Jul 16
Cross-Train
40 mins		 Jul 17
Run
44 mins		 Jul 18
Cross-Train
40 mins		 Jul 19
Run
30 mins		 Jul 20
Run
40 mins		 Jul 21
Rest
Week 10
Jul 22 		Jul 22
Run
35 mins		 Jul 23
Rest		 Jul 24
Run
30 mins		 Jul 25
Rest		 Jul 26
Run
25 mins		 Jul 27
Rest		 Jul 28
5K Race!

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.