5K Training Plan for Beginners

Running is rewarding physically, mentally, and emotionally, and the feeling of crossing the finish line is one of sheer achievement. If your are a beginner runner and want to learn how to start running, a 5K race is a great starting point. Build endurance, avoid injury, and learn running basics with this 5k training plan.

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For beginners wanting to learn how to start running, a 5k race is a great starting line. When preparing for any race, but especially if it is your first race, it is important to develop and follow a training program. A good 5k training program needs to be customized to your fitness level, activity level, and individual goals. Fortunately for you, there are training programs out there for everyone, including those who spend more time on the couch and can only walk 25 minutes at a time. With the training program below, you will be well on your way to running your first 5k in only 8 weeks!

This is an eight-week program with three days of training per week. The best part of the program is you pick which three days you work out, making it the perfect program for busy people. Ideally you’ll want to have a day between training days for rest or if you’re feeling ambitious, cross training.

5k Training Plan Week One

Days one, two, and three: Walk for 4 minutes, jog for 1 minute. Repeat this 3 times for a total workout time of 20 minutes.

5K Training Plan: Week Two

Days one, two, and three: Walk for 3 minutes, jog for 2 minutes. Repeat 4 times for a total workout time of 25 minutes.

5K Training Plan: Week Three

Days one, two, and three: Walk for 3 minutes, jog for 2 minutes. Repeat 5 times for a total workout time of 30 minutes.

5K Training Plan: Week Four

Days one, two, and three: Walk for 2 minutes, jog for 3 minutes. Repeat 4 times for a total workout time of 25 minutes.

5K Training Plan: Week Five

Days one, two and three: Walk for 2 minutes, jog for 3 minutes. Repeat 5 times for a total workout time of 30 minutes.

5K Training Plan: Week Six

Days one, two, and three: Walk for 1 minute, jog for 3 minutes. Repeat 7 times for a total workout time of 32 minutes.

5K Training Plan: Week Seven

Days one, two, and three: Walk for 1 minute, jog for 4 minutes. Repeat 6 times for a total workout time of 35 minutes.

5K Training Plan: Week Eight

Days one and two: Walk for 1 minute, jog for 4 minutes. Repeat 7 times for a total workout time of 40 minutes.

Day Three: Race Day!

With determination and motivation, anyone can learn how to start running by completing a 5K. Just follow this simple 5k training plan and you’ll be there in no time! More information about learning how to start running and training for a 5K can be found here.

 

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