Beginner 5K Training Plan
This plan combines walking and running to build stamina while decreasing injury risks for beginners. Warm up for about 10 minutes using brisk walking or light jogging before each training session begins, and cool down afterward similarly. If any day feels too hard, repeat a week later or adjust your plan as necessary – always listen to what your body tells you and ensure you receive adequate rest.
Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.
Beginner 5K Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Run 1 min, Walk 2 min x 10 | Rest | Run 1 min, Walk 2 min x 10 | Rest | Run 1.5 min, Walk 2 min x 8 | 20-30 min Walk |
| 2 | Rest | Run 2 min, Walk 2 min x 8 | Rest | Run 2 min, Walk 1.5 min x 9 | Rest | Run 3 min, Walk 2 min x 7 | 25-35 min Walk |
| 3 | Rest | Run 3 min, Walk 1.5 min x 7 | Rest | Run 4 min, Walk 2 min x 6 | Rest | Run 5 min, Walk 2.5 min x 5 | 30-40 min Walk |
| 4 | Rest | Run 5 min, Walk 2 min x 5 | Rest | Run 6 min, Walk 2 min x 4 | Rest | Run 7 min, Walk 3 min x 4 | 35-45 min Walk |
| 5 | Rest | Run 8 min, Walk 2 min x 3 | Rest | Run 9 min, Walk 2 min x 3 | Rest | Run 10 min, Walk 3 min x 3 | Rest |
| 6 | Rest | Run 12 min, Walk 2 min x 2 | Rest | Run 14 min, Walk 2 min x 2 | Rest | Run 15 min, Walk 3 min x 2 | 40-50 min Walk |
| 7 | Rest | Run 18 min, Walk 2 min x 1 | Rest | Run 20 min, Walk 2 min x 1 | Rest | Run 22 min, Walk 2 min x 1 | Rest |
| 8 | Rest | Run 25 min | Rest | Run 28 min | Rest | Rest | Race Day – 5K |