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.
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 May 13 |
May 13 Run 25 mins |
May 14 Cross-Train 40 mins |
May 15 Run 25 mins |
May 16 Cross-Train 40 mins |
May 17 Rest |
May 18 Run 25 mins |
May 19 Rest |
| Week 2 May 20 |
May 20 Run 25 mins |
May 21 Cross-Train 40 mins |
May 22 Run 25 mins |
May 23 Cross-Train 40 mins |
May 24 Rest |
May 25 Run 25 mins |
May 26 Rest |
| Week 3 May 27 |
May 27 Run 25 mins |
May 28 Cross-Train 40 mins |
May 29 Run 30 mins |
May 30 Cross-Train 40 mins |
May 31 Rest |
Jun 1 Run 30 mins |
Jun 2 Rest |
| Week 4 Jun 3 |
Jun 3 Run 30 mins |
Jun 4 Cross-Train 40 mins |
Jun 5 Run 35 mins |
Jun 6 Cross-Train 40 mins |
Jun 7 Rest |
Jun 8 Run 30 mins |
Jun 9 Rest |
| Week 5 Jun 10 |
Jun 10 Run 30 mins |
Jun 11 Cross-Train 40 mins |
Jun 12 Run 35 mins |
Jun 13 Cross-Train 40 mins |
Jun 14 Rest |
Jun 15 Run 35 mins |
Jun 16 Rest |
| Week 6 Jun 17 |
Jun 17 Run 35 mins |
Jun 18 Cross-Train 40 mins |
Jun 19 Run 36 mins |
Jun 20 Cross-Train 40 mins |
Jun 21 Run 30 mins |
Jun 22 Run 40 mins |
Jun 23 Rest |
| Week 7 Jun 24 |
Jun 24 Run 35 mins |
Jun 25 Cross-Train 40 mins |
Jun 26 Run 40 mins |
Jun 27 Cross-Train 40 mins |
Jun 28 Run 30 mins |
Jun 29 Run 45 mins |
Jun 30 Rest |
| Week 8 Jul 1 |
Jul 1 Run 40 mins |
Jul 2 Cross-Train 40 mins |
Jul 3 Run 44 mins |
Jul 4 Cross-Train 40 mins |
Jul 5 Run 30 mins |
Jul 6 Run 45 mins |
Jul 7 Rest |
| Week 9 Jul 8 |
Jul 8 Run 40 mins |
Jul 9 Cross-Train 40 mins |
Jul 10 Run 44 mins |
Jul 11 Cross-Train 40 mins |
Jul 12 Run 30 mins |
Jul 13 Run 40 mins |
Jul 14 Rest |
| Week 10 Jul 15 |
Jul 15 Run 35 mins |
Jul 16 Rest |
Jul 17 Run 30 mins |
Jul 18 Rest |
Jul 19 Run 25 mins |
Jul 20 Rest |
Jul 21 5K Race! |
Warning
Based on your selected race date you should have started training on May 13, 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.