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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 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

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

Warning

Based on your selected race date you should have started training on Aug 05, 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.