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

Warning

Based on your selected race date you should have started training on Nov 25, 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.