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

Warning

Based on your selected race date you should have started training on Aug 19, 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.