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.
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.
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)
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
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!
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
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)
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!