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5k Training Plans

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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 the WalkJogRun 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

Race Date:
rarely
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.