How To Train For Your First 5K

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There’s nothing like the glory of crossing the finish line! Whether you’re new to racing or looking to jump back in, this simple plan will have you up and running in no time.

In this schedule, you'll see that there are many rest days. These rest days allows these joints to heal while you're training. Even though rest is needed, it’s still important to remain active on these days. Examples of rest and recovery activities are walking, power-walking, hiking, swimming, water running, stretching, yoga and strength training. If you’re really feeling sore or tired, just go for a 20 minute walk and by all means, take a day off here and there if you really need it.

This simple six-week training plan is designed for beginning or returning runners, or anyone who wants to change up their fitness goals. If "running” for you means a light jog, then great! If you feel you can safely push yourself and go a little longer or a little farther, then go for it! If you’re able to throw in some sprinting here and there, do it!

This plan eases you in so well that before you know it, you’ll be registering for a 10K! Remember to incorporate a warm-up and cool-down each day and always check with your health care practitioner before beginning any new exercise or nutrition plan.

Week one:

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Monday: Active rest

Tuesday: Run one minute, walk on minute. Do this 10 times (for about 20 minutes total).

Wednesday: Active rest

Thursday: Run two minutes, walk four minutes. Do this four-six times (about 24 minutes total).

Friday: Active rest

Saturday: Active rest

Sunday: Run two minutes, walk four minutes. Do this about five-six times (about 30 minutes total).

Week two:

Monday: Active rest

Tuesday: Run three minutes, walk three minutes. Do three-four times (about 20 minutes total).

Wednesday: Active rest

Thursday: Run three minutes, walk three minutes. Do this four times (about 24 minutes total).

Friday: Active rest

Saturday: Active rest

Sunday: Run five minutes, walk three minutes. Do this four times.

Week three:

Monday: Active rest

Tuesday: Run six-seven minutes, walk two minutes. Do three-four times.

Wednesday: Active rest

Thursday: Run eight minutes, walk two minutes. Do three times (about 30 minutes total).

Friday: Active rest

Saturday: Active rest

Sunday: Run eight minutes, walk two minutes. Do three-four times (about 34-40 minutes total).

Week four:

Monday: Active rest

Tuesday: Run eight minutes, walk two minutes. Do three-four times (about 34-40 minutes total).

Wednesday: Active rest

Thursday: Run 10 minutes, walk two minutes. Do two times and then run for five minutes (about 30 minutes total).

Friday: Active rest

Saturday: Active rest

Sunday: Run eight minutes, walk two minutes. Do three times (about 30 minutes total).

Week five:

Monday: Active rest

Tuesday: Run nine minutes, walk one-two minutes. Do three times (about 34 total).

Wednesday: Active rest

Thursday: Run 10-12 minutes, walk two minutes. Do this twice, and then run for five-eight minutes (about 36 minutes total).

Friday: Active rest

Saturday: Active rest

Sunday: Run eight minutes, walk two minutes. Do three times (about 30 minutes total).

Week six:

Monday: Active rest

Tuesday: Run 15 minutes, walk for one minute. Do two times (about 32 minutes total).

Wednesday: Active rest

Thursday: Run eight-10 minutes, walk two minutes. Do three times (about 32 minutes total).

Friday: Active rest

Saturday: Active rest

Sunday: You are ready to race!

This is my six-week plan to get yourself ready for a 5K! Stay tuned for my tips on what to buy, what to eat and the best places to train!

Check in here and let us know how your training is going and I’ll be available to answer any questions. Together we can help support each other. Here’s to rocking that next race!

Photo Credit: Stocksy


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