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5k Training Plans

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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 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
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.