Training Plans > 5k Training Plans > Run Your First 5k Training Plan

Run Your First 5k Training Plan

Training Plan Overview

The Run Your First 5K training program is geared to those who want to get off the sofa and learn to run the fun way! The program starts with a combination of running and walking and gradually progresses to running 30 minutes in ten weeks! It's fun, it's fast and it's the perfect way to get fit.

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 Run Your First 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 Jan 23	Jan 23 Run 30 mins	Jan 24 Rest	Jan 25 Run 30 mins	Jan 26 Rest	Jan 27 Walk 30 mins	Jan 28 Run 30 mins	Jan 29 Rest
Week 2 Jan 30	Jan 30 Run 32.5 mins	Jan 31 Rest	Feb 1 Run 32.5 mins	Feb 2 Rest	Feb 3 Walk 30 mins	Feb 4 Run 32.5 mins	Feb 5 Rest
Week 3 Feb 6	Feb 6 Run 34 mins	Feb 7 Rest	Feb 8 Run 34 mins	Feb 9 Rest	Feb 10 Walk 30 mins	Feb 11 Run 34 mins	Feb 12 Rest
Week 4 Feb 13	Feb 13 Run 35 mins	Feb 14 Rest	Feb 15 Run 35 mins	Feb 16 Rest	Feb 17 Walk 30 mins	Feb 18 Run 35 mins	Feb 19 Rest
Week 5 Feb 20	Feb 20 Run 36 mins	Feb 21 Rest	Feb 22 Run 36 mins	Feb 23 Rest	Feb 24 Walk 30 mins	Feb 25 Run 36 mins	Feb 26 Rest
Week 6 Feb 27	Feb 27 Run 38 mins	Feb 28 Rest	Feb 29 Run 38 mins	Mar 1 Rest	Mar 2 Walk 30 mins	Mar 3 Run 38 mins	Mar 4 Rest
Week 7 Mar 5	Mar 5 Run 37 mins	Mar 6 Rest	Mar 7 Run 37 mins	Mar 8 Rest	Mar 9 Walk 30 mins	Mar 10 Run 37 mins	Mar 11 Rest
Week 8 Mar 12	Mar 12 Run 42 mins	Mar 13 Rest	Mar 14 Run 42 mins	Mar 15 Rest	Mar 16 Walk 30 mins	Mar 17 Run 42 mins	Mar 18 Rest
Week 9 Mar 19	Mar 19 Run 42 mins	Mar 20 Rest	Mar 21 Run 42 mins	Mar 22 Rest	Mar 23 Walk 30 mins	Mar 24 Run 42 mins	Mar 25 Rest
Week 10 Mar 26	Mar 26 Run 40 mins	Mar 27 Rest	Mar 28 Run 40 mins	Mar 29 Rest	Mar 30 Walk 30 mins	Mar 31 Rest	Apr 1 5K Race!

Warning

Based on your selected race date you should have started training on Jan 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.