Beginner Run 5k Training App
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
Week 1 Sample
Monday
Warm up walking 5 minutes - then run for 25 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Tuesday
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 5K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
Rest days are just as important as running days. As you build in distance, rest days allow your body a little down time to recover and adapt the program.
Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Wednesday
Warm up walking 5 minutes - then run for 25 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
The greatest means to running more comfortably is to control your pace early in the workout. Run at a pace where you can still talk and your body will more easily adapt to the demands of running.
Thursday
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 5K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Friday
Congratulations! You've made it through 4 days of training and to your first rest day! Go out and do something fun today. You deserve it! Keep up the great work.
Saturday
Warm up walking 5 minutes - then run for 25 minutes at an easy effort level 6-7 on a scale of 1-10. You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.
There are three run workouts and two optional cross-training workout every week. The run sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running. You can walk on the alternate days, or if you enjoy another activity (cross-training), the days in between the run workouts is the perfect place to get them in!
Sunday
Congratulations on making it through your first week of training! Great job!
Tip: Create a "carrot," or something to strive for and mark out a course in your neighborhood. Drive one mile away from your home and make a mental mark.
Follow the gradual progression of the schedule in minutes, and keep your mind focused on reaching that mile marker. You'll get there, I promise!