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.
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
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 Mar 26 |
Mar 26 Run 25 mins |
Mar 27 Cross-Train 40 mins |
Mar 28 Run 25 mins |
Mar 29 Cross-Train 40 mins |
Mar 30 Rest |
Mar 31 Run 25 mins |
Apr 1 Rest |
| Week 2 Apr 2 |
Apr 2 Run 25 mins |
Apr 3 Cross-Train 40 mins |
Apr 4 Run 25 mins |
Apr 5 Cross-Train 40 mins |
Apr 6 Rest |
Apr 7 Run 25 mins |
Apr 8 Rest |
| Week 3 Apr 9 |
Apr 9 Run 25 mins |
Apr 10 Cross-Train 40 mins |
Apr 11 Run 30 mins |
Apr 12 Cross-Train 40 mins |
Apr 13 Rest |
Apr 14 Run 30 mins |
Apr 15 Rest |
| Week 4 Apr 16 |
Apr 16 Run 30 mins |
Apr 17 Cross-Train 40 mins |
Apr 18 Run 35 mins |
Apr 19 Cross-Train 40 mins |
Apr 20 Rest |
Apr 21 Run 30 mins |
Apr 22 Rest |
| Week 5 Apr 23 |
Apr 23 Run 30 mins |
Apr 24 Cross-Train 40 mins |
Apr 25 Run 35 mins |
Apr 26 Cross-Train 40 mins |
Apr 27 Rest |
Apr 28 Run 35 mins |
Apr 29 Rest |
| Week 6 Apr 30 |
Apr 30 Run 35 mins |
May 1 Cross-Train 40 mins |
May 2 Run 36 mins |
May 3 Cross-Train 40 mins |
May 4 Run 30 mins |
May 5 Run 40 mins |
May 6 Rest |
| Week 7 May 7 |
May 7 Run 35 mins |
May 8 Cross-Train 40 mins |
May 9 Run 40 mins |
May 10 Cross-Train 40 mins |
May 11 Run 30 mins |
May 12 Run 45 mins |
May 13 Rest |
| Week 8 May 14 |
May 14 Run 40 mins |
May 15 Cross-Train 40 mins |
May 16 Run 44 mins |
May 17 Cross-Train 40 mins |
May 18 Run 30 mins |
May 19 Run 45 mins |
May 20 Rest |
| Week 9 May 21 |
May 21 Run 40 mins |
May 22 Cross-Train 40 mins |
May 23 Run 44 mins |
May 24 Cross-Train 40 mins |
May 25 Run 30 mins |
May 26 Run 40 mins |
May 27 Rest |
| Week 10 May 28 |
May 28 Run 35 mins |
May 29 Rest |
May 30 Run 30 mins |
May 31 Rest |
Jun 1 Run 25 mins |
Jun 2 Rest |
Jun 3 5K Race! |
Warning
Based on your selected race date you should have started training on Mar 26, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.
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.