Free Workout Routines
Home > Running Training > 5k Training Program

5k Training Program


The following 5k training program is for beginners. The program starts off very slowly via walking. The goal of this running program is to gradually get your muscles, joints and ligaments accustomed to the stresses of running. The reason for this is that it's very easy to injure yourself if you don't start slow. The program should be relatively comfortable and rewarding, not difficult and dangerous. Whether or not the following program easy or difficult for you will depend on your fitness level and age. You may need to decrease or increase the intensity as you see fit. This program is for 10 weeks leading up to the 5k race.

To give you idea of the level you're at, good 5k runners run at least 40 miles per week.


Tips For The First-Time 5k Runners
  • Focus on other racers or the environment, not the pain you're in.
  • Try to relax and not concentrate to hard, as this will wear you down causing you to fatigue quicker. 
  • Stretch for a minimum of 15 minutes everyday.
  • Before the race have a light breakfast and fluids.


10 Week Beginner's 5k Training Program


Week Mon Tues Wed Thurs Fri Sat Sun Total Miles
1 2 mi walk Rest 2 mi walk Rest 2 mi walk Rest Rest 6 Miles
2 2 mi walk Rest 2 mi * Rest 2 mi * Rest Rest 6 Miles
3 2 mi * Rest 2 mi ** Rest 2 mi ** Rest Rest 6 Miles
4 2 mi *** Rest 2 mi *** Rest 2 mi *** Rest Rest 6 Miles
5 2 mi jog/run Rest 2 mi jog/run Rest 2 mi jog/run Rest Rest 6 Miles
6 2.5 mi jog/run Rest 2.5 mi jog/run Rest 2.5 mi jog/run Rest Rest 7.5 Miles
7 3 mi jog/run Rest 3 mi jog/run Rest 2.5 mi jog/run 2 mi jog/run Rest 10.5 Miles
8 3.5 mi jog/run Rest 3.5 mi jog/run Rest 3 mi jog/run 2 mi jog/run Rest 12 Miles
9 4 mi jog/run 2 mi jog/run 3.5 mi jog/run Rest 3.5 mi jog/run 2 mi jog/run Rest 15 Miles
10 4 mi jog/run 2 mi jog/run 3.5 mi jog/run Rest 3.5 mi jog/run 2 mi jog/run Rest 15 Miles

Note: "mi" stands for mile.

*Mix intervals of 5 minutes of fast walking followed by 10 minutes of jogging (repeat the cycle until end of the workout).
**Mix intervals of 5 minute of fast walking followed by 15 minutes of jogging (repeat the cycle until end of the workout).
***Mix intervals of 15 minutes running followed by 5 minutes of jogging (repeat cycle until end of the workout).




Return from 5k Training Program to Running Training

 
Exclusive Lean Body eCourse
My free gift for You!
Sign-up now to get Free Instant Access to the secrets that athletes, fitness models and bodybuilders use to
Build Muscle And Burn Fat Simultaneously!