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 Jul 15	Jul 15 Run 30 mins	Jul 16 Rest	Jul 17 Run 30 mins	Jul 18 Rest	Jul 19 Walk 30 mins	Jul 20 Run 30 mins	Jul 21 Rest
Week 2 Jul 22	Jul 22 Run 32.5 mins	Jul 23 Rest	Jul 24 Run 32.5 mins	Jul 25 Rest	Jul 26 Walk 30 mins	Jul 27 Run 32.5 mins	Jul 28 Rest
Week 3 Jul 29	Jul 29 Run 34 mins	Jul 30 Rest	Jul 31 Run 34 mins	Aug 1 Rest	Aug 2 Walk 30 mins	Aug 3 Run 34 mins	Aug 4 Rest
Week 4 Aug 5	Aug 5 Run 35 mins	Aug 6 Rest	Aug 7 Run 35 mins	Aug 8 Rest	Aug 9 Walk 30 mins	Aug 10 Run 35 mins	Aug 11 Rest
Week 5 Aug 12	Aug 12 Run 36 mins	Aug 13 Rest	Aug 14 Run 36 mins	Aug 15 Rest	Aug 16 Walk 30 mins	Aug 17 Run 36 mins	Aug 18 Rest
Week 6 Aug 19	Aug 19 Run 38 mins	Aug 20 Rest	Aug 21 Run 38 mins	Aug 22 Rest	Aug 23 Walk 30 mins	Aug 24 Run 38 mins	Aug 25 Rest
Week 7 Aug 26	Aug 26 Run 37 mins	Aug 27 Rest	Aug 28 Run 37 mins	Aug 29 Rest	Aug 30 Walk 30 mins	Aug 31 Run 37 mins	Sep 1 Rest
Week 8 Sep 2	Sep 2 Run 42 mins	Sep 3 Rest	Sep 4 Run 42 mins	Sep 5 Rest	Sep 6 Walk 30 mins	Sep 7 Run 42 mins	Sep 8 Rest
Week 9 Sep 9	Sep 9 Run 42 mins	Sep 10 Rest	Sep 11 Run 42 mins	Sep 12 Rest	Sep 13 Walk 30 mins	Sep 14 Run 42 mins	Sep 15 Rest
Week 10 Sep 16	Sep 16 Run 40 mins	Sep 17 Rest	Sep 18 Run 40 mins	Sep 19 Rest	Sep 20 Walk 30 mins	Sep 21 Rest	Sep 22 5K Race!

Warning

Based on your selected race date you should have started training on Jul 15, 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.