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.
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 Apr 1 |
Apr 1 Run 30 mins |
Apr 2 Rest |
Apr 3 Run 30 mins |
Apr 4 Rest |
Apr 5 Walk 30 mins |
Apr 6 Run 30 mins |
Apr 7 Rest |
| Week 2 Apr 8 |
Apr 8 Run 32.5 mins |
Apr 9 Rest |
Apr 10 Run 32.5 mins |
Apr 11 Rest |
Apr 12 Walk 30 mins |
Apr 13 Run 32.5 mins |
Apr 14 Rest |
| Week 3 Apr 15 |
Apr 15 Run 34 mins |
Apr 16 Rest |
Apr 17 Run 34 mins |
Apr 18 Rest |
Apr 19 Walk 30 mins |
Apr 20 Run 34 mins |
Apr 21 Rest |
| Week 4 Apr 22 |
Apr 22 Run 35 mins |
Apr 23 Rest |
Apr 24 Run 35 mins |
Apr 25 Rest |
Apr 26 Walk 30 mins |
Apr 27 Run 35 mins |
Apr 28 Rest |
| Week 5 Apr 29 |
Apr 29 Run 36 mins |
Apr 30 Rest |
May 1 Run 36 mins |
May 2 Rest |
May 3 Walk 30 mins |
May 4 Run 36 mins |
May 5 Rest |
| Week 6 May 6 |
May 6 Run 38 mins |
May 7 Rest |
May 8 Run 38 mins |
May 9 Rest |
May 10 Walk 30 mins |
May 11 Run 38 mins |
May 12 Rest |
| Week 7 May 13 |
May 13 Run 37 mins |
May 14 Rest |
May 15 Run 37 mins |
May 16 Rest |
May 17 Walk 30 mins |
May 18 Run 37 mins |
May 19 Rest |
| Week 8 May 20 |
May 20 Run 42 mins |
May 21 Rest |
May 22 Run 42 mins |
May 23 Rest |
May 24 Walk 30 mins |
May 25 Run 42 mins |
May 26 Rest |
| Week 9 May 27 |
May 27 Run 42 mins |
May 28 Rest |
May 29 Run 42 mins |
May 30 Rest |
May 31 Walk 30 mins |
Jun 1 Run 42 mins |
Jun 2 Rest |
| Week 10 Jun 3 |
Jun 3 Run 40 mins |
Jun 4 Rest |
Jun 5 Run 40 mins |
Jun 6 Rest |
Jun 7 Walk 30 mins |
Jun 8 Rest |
Jun 9 5K Race! |
Warning
Based on your selected race date you should have started training on Apr 01, 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.