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

Warning

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