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

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

Warning

Based on your selected race date you should have started training on Feb 25, 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.