5k Training Plan: Beginner Training for a 5k

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5k Training Plan: Beginner Training for a 5k

If you are even the slightest bit interested in running or jogging, signing yourself up for a 5K run can be a great way to keep motivated about fitness and weight loss goals.

This article lays out the ideal beginner training for a 5K. This plan can get you ready to participate in a race, even if you are brand new to the sport.

It’s important to ease into the sport of running. This plan teaches you how to get ready for a 5K in roughly 4 months. What that means is that you have plenty of time to build a strong, solid foundation that lessens the likelihood of injury and burnout. Keep reading to learn how you can be ready to participate in a race.


5K Training Plan: Weeks 1-4
You will be walking at least 5 days a week. For the first 7 days 1, start out at 30 minutes of walking daily; increase your time by 15 minutes every week thereafter so that by #4 you are walking 75 minutes total.

Weeks 1-4 will look like this:
5/7 days:
• Week 1: 30 Minutes walking
• #2: 45 Minutes walking
• #3: 1 Hour walking
• #4: 1 Hour 15 mins walking


5K Training Plan: Weeks 5-8
Weeks 5-8 of the training schedule for 5K introduces jogging and will look like this:

5/7 days:
• Week 5: Walk 4 minutes, jog 1 min; repeat for 1 hour
• #6: Walk 3.5 minutes, jog 1.5 mins; repeat for 1 hour
• #7: Walk 3 minutes, jog 2 mins; repeat for 1 hour
• #8: Walk 2.5 minutes, jog 2.5 mins; repeat for 1 hour
*Always start with a 5 minute warm up of walking.

Finish each workout with an additional 15 minutes of walking and stretches.


5K Training Plan: Weeks 9-12
At this point, you will be ready to increase the amount of time that you spend jogging.

5 days/week:
• Week 9: Brisk walk 6 minutes, jog 4 minutes; repeat for 1 hour
• #10: Brisk walk 5 minutes, jog 5 minutes; repeat for 1 hour
• #11: Brisk walk 4 minutes, jog 6 minutes; repeat for 1 hour
• #12: Brisk walk 3 minutes, jog 7 minutes; repeat for 1 hour
*Always start with a 5 minute warm up of walking.

Finish each workout with an additional 15 minutes of walking and stretches.


5K Training Plan: Weeks 12-15
At this point, this plan dramatically increases the amount of time that you spend jogging. Don’t be intimidated; after the 12 prior weeks of training, you will be ready for it.

5 days/week:
• Week 13: Brisk walk 5 minutes, jog 15 minutes; repeat 3 times
• #14: Brisk walk 5 minutes, jog 25 mins; repeat twice
• #15: Brisk walk 5 minutes, jog 35 mins; repeat twice
*Always start with a 5 minute warm up of walking.

Finish each workout with stretches.


5K Training Plan: The Final Week
The last week of a running training program is important; it’s your last chance to increase your stamina, but it’s essential to rest, as well.

• Days 1-4 of the final week: Start with a 5 minute warm up, then jog for 40 minutes. Walk for 5, then run hard for the last 10 minutes before you switch to cool down and stretching.
• Day 5: Do a 10 minute brisk walk, then run hard for 30 minutes. Walk another 15 minutes, then cool down and stretch thoroughly.
• Day 6: Walk for half an hour, and stretch thoroughly. Drink plenty of water and eat meals that are high in carbohydrates to ensure that you will have ample energy for the race the next day.

The day of the 5K: Eat a light breakfast, and keep drinking water until 1 ½ hours before the race begins. Do some light warm up exercises to get your muscles warm, and do some easy stretching. You are now officially ready for a 5K!


Important tip for training for a 5K: arm yourself with proper running gear.
Comfortable, supportive running gear is very important when it comes to training for any sport. Especially if you are a beginner runner, you are going to want to make sure that you have quality running gear in order to ward off unnecessary fatigue or injury.

Make sure that you have good running shoes; you want appropriate ankle, and arch support for your feet as well as a shoe that is going to absorb some of the shock and impact of running. Along with good athletic shoes, running clothes are going to be important. Before you start a 5K training plan, particularly outdoors, make sure that you have gear that is suitable for your local climate (protect yourself from heat, chill, rain, and wind).