frequency
WalkJogRun

Search WalkJogRun

Loading

5k Training Plans

Find your 5k pace based on a recent pace using our 5k Pace Calculator

Advertise Here

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:
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.