5k Training Schedule

5K is the perfect distance for first-timers. Even if you’re a couch potato, you can be ready for a 5K in a couple of months.  Below is an eight-week 5K training schedule to help you get to the finish line.  It assumes that you can already run at least a mile.

DOWNLOAD THE TRAINING SCHEDULE .pdf

A few notes about the 5K training schedule:

Mondays and Fridays are rest days.  Rest is crucial to your recovery and will help prevent injuries so don’t skip your rest days. You’ll also get mentally burned out if you run every day with no breaks.

Tuesdays, Thursdays, and Saturdays:  Warm up, then run at a comfortable pace for the designated mileage.  Make sure you cool down and stretch after your run.

Each week, you’ll increase your runs by a quarter mile, which is a lap on most outdoor tracks.  If you usually run on roads and you’re not sure how far you run, you could drive your route in your car and measure the mileage using your car odometer.

Wednesdays:  Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you’re feeling very sluggish or sore, take a rest day.

Sundays:  This is an active recovery day. Your run should be at an easy, comfortable pace. Or, you can do a run/walk combination or cross-train (CT).

Note:
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.

 

5K Training Schedule for Beginners

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

1 mi run

CT or Rest

1 mi run

Rest

1.5 mi run

20-30 min run or CT

2

Rest

1.5 mi run

CT or Rest

1.5 mi run

Rest

1.75 mi run

20-30 min run or CT

3

Rest

2 mi run

CT or Rest

1.5 mi run

Rest

2 mi run

20-30 min run or CT

4

Rest

2.25 mi run

CT or Rest

1.5 mi run

Rest

2.25 mi run

25-35 min run or CT

5

Rest

2.5 mi run

CT or Rest

2 mi run

Rest

2.5 mi run

25-35 min run or CT

6

Rest

2.75 mi run

CT

2 mi run

Rest

2.75 mi run

35-40 min run or CT

7

Rest

3 mi run

CT

2 mi run

Rest

3 mi run

35-40 min run or CT

8

Rest

3 mi run

CT or Rest

2 mi run

Rest

Rest

5K Race!

 

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