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