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

Warning

Based on your selected race date you should have started training on Aug 23, 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.