Completing a 5k race can inject a new level of excitement and challenge to your exercise regime. A 5 Kilometer run is equal to 3.1 miles. Don’t let the number dissuade you. With a 5k training plan you should have no problem getting up to speed. Participating in the race is a great motivational tool and is just the right distance for a first timer. This plan will have you ready for the finish line in less than 2 months time.
A 5k training plan is tailored for beginners but can be used by anyone who would like to run a 5k. You can also adapt this 5k training plan, if you prefer to walk the course.
How to use the 5k training plan
The plan is a mix of walking, running and resting. By incorporating all three, risk of injury and fatigue is reduced. Without the added stress of running every day you will have buffer time to begin enjoying physical activity. It is not necessary to stay at a full fledged ready. This plan is designed to let you run or walk slowly until your body adjusts to the physical activity.
Even regular runners walk for part of their training. For example, during the first week there are walk/run days. A runner would run for 15 seconds then walk the next 45 seconds for 30 minutes. A runner will decrease the time walking and increase the time running as the 5k running plan progresses. Walkers should use the plan as a guideline and run for the entire schedule. Always walk on walk days even if you feel up to
running.
One day a week is always set aside to give your body time to rest. Again, follow the recommendations so you do not pucker out. Sundays, you can decide to take another rest day or walk a distance of your choice. For this 5k training plan, the day of the race could fall on the Saturday of the seventh week. Adjust your start date accordingly.
Week 1 – Run 15 seconds and walk for 45 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – walk/run 3 miles
Sunday – rest or walk
Week 2 – Run 15 seconds and walk for 45 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – walk/run 3.5 miles
Sunday – rest or walk
Week 3 – Run 20 seconds and walk for 40 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – walk/run 2 miles
Sunday – rest or walk
Week 4 – Run 20 seconds and walk for 40 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – walk/run 4 miles
Sunday – rest or walk
Week 5 – Run 25 seconds and walk for 35 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – walk/run 2 miles
Sunday – rest or walk
Week 6 – Run 25 seconds and walk for 35 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – walk/run 4.5 miles
Sunday – rest or walk
Week 7 – Run 30 seconds and walk for 30 seconds.
Monday – walk/run 30 min.
Tuesday – walk 30 min.
Wednesdays – walk/run 30 min
Thursday – walk 30 min
Friday – rest
Saturday – The Big Race!
Sunday – rest or walk
You may want to pick up a few items before starting the run. Pick up a stopwatch so you can easily judge your time. Invest in a good pair of running shoes. Your feet will thank you for it. It is normal to feel sore the first and second week. If you feel pain beyond regular soreness, take a break. Running through an injury is one of the worst things you can do. Treat pain with ice and consult with your doctor.
If you have to stop for any reason, don’t quit. Just pick back up where you left off. With this 5k training plan you will complete your 5k. Imagine running across the finish line, and get started today.
Related posts:
