6 Week 5K Beginner Training Schedule

So you have taken the plunge and are going to commit yourself to a 5K training schedule.

To help you build up your endurance to run 5K, we have put together a 6 week 5K beginner training schedule for you. Whether you’re running or walking, this will help you increase your stamina every week to get to your main goal.

Every week your running will increase slightly while walking intervals will decrease.

At the end of this 6 week period, you’ll be ready to tackle a 5K distance without any walking breaks. Of course, you can still walk for periods if it helps!

You will feel yourself getting stronger every week with this comprehensive plan. Who knows? You may even want to tackle a 6 week intermediate 5K training schedule soon after!

Although this is for beginners, we don’t recommend you try this if you have been inactive for three or so months.

You should ensure you can run for 5 minutes non-stop before taking on this schedule.

Training schedules

We recommend you don’t run two days in a row.

Although there are no specific days to run, it is a good idea to take a rest day here and there or do some cross-training such as swimming, yoga, or cycling on these days off. 

We also recommend you do different strength training exercises around 2 to 3 times a week to build up your stamina.

Don’t be scared if it all gets a bit too much for you! You can repeat some workouts and stay on any given week until you feel comfortable enough to move on to the next week.

Let’s get things up and running with the schedule!

The 6 Week 5K Beginner Training Schedule

Here, we will break down what you will need to do for every day of this 6-week program. The first week will be the hardest and this is completely normal! 

Follow our day-by-day schedule and you’ll be running 5K as easily as taking a stroll around the grocery store.

Week 1

Day 1: Run for 5 minutes. Walk for 1 min. Repeat 3 times

Day 2: Take a rest day or cross-train (cycling, swimming, yoga, etc)

Day 3: Run for 6 minutes. Walk 1 min. Repeat 3 times

Day 4: Rest day

Day 5: Run for 7 minutes. Walk for 1 min. Repeat 3 times

Day 6: Your choice again! Depending on how you feel, take a rest day or cross-train

Day 7: Rest. (Even if you rested yesterday, it is important to let your muscles and joints relax. They’ll thank you in the weeks to come)  

Week 2

Congratulations! You’re one week down! Ready for another week? Let’s do this!

Day 1: Run for 7 minutes. Walk for just 1 min. Repeat 3 times

Day 2: Have a rest day or cross-train

Day 3: Run for 8 minutes. Walk for 1 min. Repeat 3 times

Day 4: Rest your body

Day 5: Run for 9 minutes. Walk for 1 min. Repeat 3 times

Day 6: Take a rest day or cross-train

Day 7: Rest day 

Week 3

How are the aches and pains? Remember, if this training program is moving too quickly, don’t be scared to stay on a week. If you’re feeling strong and determined, let's start week 3!

Day 1: Run for 10 minutes. Walk for 1 min. Repeat twice

Day 2: Cross-train. (No rest day this week. Interval training will ensure you keep your fitness levels up as your stamina is starting to increase)

Day 3: Run for 12 minutes. Walk for 1 min. Repeat twice

Day 4: Rest day. (You’ve earned it!)

Day 5: Run for 13 minutes. Walk for 1 min. Repeat twice

Day 6: Rest day or cross-train

Day 7: Rest. 

This was probably the toughest week for you so far but you should be feeling stronger with higher levels of stamina already! 

Week 4

Let’s dive straight into week 4. We’re halfway through!

Day 1: Run for 15 minutes. Walk 1 min. Repeat twice

Day 2: Cross-train. (Exercise different parts of your body to build up strength)

Day 3: Run for 17 minutes. Walk for 1 min. Run for 7 minutes. 

Day 4: Rest day (Enjoy it!)

Day 5: Run for 19 minutes. Walk for 1 min. Run for another 7 minutes

Day 6: Take a rest day or cross-train

Day 7: Rest and relax 

Week 5

Time is flying by! You’re more than halfway through the 6-week schedule. Two more weeks and you will be running 5Ks for fun!

Day 1: Run for 20 minutes. Walk for 1 min. Run for 6 minutes

Day 2: Cross-train

Day 3: Run for 24 minutes (You can do this!)

Day 4: Rest (You can do this too!)

Day 5: Run for 26 minutes 

Day 6: Rest or cross-train

Day 7: Rest. (Your body is probably aching after some long runs this week but the added cross-training will have helped your endurance enormously) 

Week 6

Here it is. The last week. You’re almost there. Deep breath. Let’s go!

Day 1: Run for 28 minutes

Day 2: Take a rest day or cross-train

Day 3: Run for 30 minutes

Day 4: Rest day.

Day 5: Run for 20 minutes. (Easy, right?)

Day 6: Rest day

Day 7: Race time! Run 5K/3.1 miles!