Training Plans > 5k Training Plans > Run Your First 5k Training Plan

Run Your First 5k Training Plan

Training Plan Overview

The Run Your First 5K training program is geared to those who want to get off the sofa and learn to run the fun way! The program starts with a combination of running and walking and gradually progresses to running 30 minutes in ten weeks! It's fun, it's fast and it's the perfect way to get fit.

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 Run Your First 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

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Mar 26	Mar 26 Run 30 mins	Mar 27 Rest	Mar 28 Run 30 mins	Mar 29 Rest	Mar 30 Walk 30 mins	Mar 31 Run 30 mins	Apr 1 Rest
Week 2 Apr 2	Apr 2 Run 32.5 mins	Apr 3 Rest	Apr 4 Run 32.5 mins	Apr 5 Rest	Apr 6 Walk 30 mins	Apr 7 Run 32.5 mins	Apr 8 Rest
Week 3 Apr 9	Apr 9 Run 34 mins	Apr 10 Rest	Apr 11 Run 34 mins	Apr 12 Rest	Apr 13 Walk 30 mins	Apr 14 Run 34 mins	Apr 15 Rest
Week 4 Apr 16	Apr 16 Run 35 mins	Apr 17 Rest	Apr 18 Run 35 mins	Apr 19 Rest	Apr 20 Walk 30 mins	Apr 21 Run 35 mins	Apr 22 Rest
Week 5 Apr 23	Apr 23 Run 36 mins	Apr 24 Rest	Apr 25 Run 36 mins	Apr 26 Rest	Apr 27 Walk 30 mins	Apr 28 Run 36 mins	Apr 29 Rest
Week 6 Apr 30	Apr 30 Run 38 mins	May 1 Rest	May 2 Run 38 mins	May 3 Rest	May 4 Walk 30 mins	May 5 Run 38 mins	May 6 Rest
Week 7 May 7	May 7 Run 37 mins	May 8 Rest	May 9 Run 37 mins	May 10 Rest	May 11 Walk 30 mins	May 12 Run 37 mins	May 13 Rest
Week 8 May 14	May 14 Run 42 mins	May 15 Rest	May 16 Run 42 mins	May 17 Rest	May 18 Walk 30 mins	May 19 Run 42 mins	May 20 Rest
Week 9 May 21	May 21 Run 42 mins	May 22 Rest	May 23 Run 42 mins	May 24 Rest	May 25 Walk 30 mins	May 26 Run 42 mins	May 27 Rest
Week 10 May 28	May 28 Run 40 mins	May 29 Rest	May 30 Run 40 mins	May 31 Rest	Jun 1 Walk 30 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.