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

Warning

Based on your selected race date you should have started training on Jun 04, 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.