Beginners 5K Training Schedule

October 4, 2023

Running a 5K is the first target for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and 5 kilometres (3.1 miles) is the perfect distance for first-timers. If you haven’t already had a physical, visit your doctor for a check-up to get the OK to start training.

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Introduction

Run 3 times a week. Ensure you have at least one day’s rest in between training sessions.

The programme starts with jog/walk sessions and gradually increases the amount of time spent jogging/running.

Feel free to change the training days to suit you, just make sure you get enough rest in between sessions.

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Week 1

 Training
Monday10 x 1 minute jogs – 1 min walk inbetween
TuesdayRest
Wednesday10 x 1 minute jogs – 1 min walk inbetween
ThursdayRest
FridayRest
Saturday5 x 2 minute jogs – 2 min walk inbetween
SundayRest
Week 2Training
Monday5 x 3 minute jogs – 2 mins walk inbetween
TuesdayRest
Wednesday5 x 3 minute jogs – 2 mins walk inbetween
ThursdayRest
FridayRest
Saturday3 x 5 minute jogs – 2 mins walk inbetween
SundayRest
Week 3Training
Monday3 x 8-minute runs – 3-minute walks in between
TuesdayRest
Wednesday3 x 8-minute runs – 2-minute walks in between
ThursdayRest
FridayRest
Saturday3 x 8-minute runs – 2-minute walks in between
SundayRest
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Week 4Training
Monday3 x 12-minute runs – 3-minute walks in between
TuesdayRest
Wednesday3 x 12-minute runs – 3-minute walks in between
ThursdayRest
FridayRest
Saturday3 x 12-minute runs – 2-minute walks in between
SundayRest
Week 5Training
Monday3 x 15-minute runs – 3-minute walks in between
TuesdayRest
Wednesday3 x 15-minute runs – 3-minute walks in between
ThursdayRest
FridayRest
Saturday3 x 15-minute runs – 2-minute walks in between
SundayRest
Week 6Training
Monday2 x 20-minute runs – 2-minute walks in between
TuesdayRest
Wednesday2 x 20-minute runs – 2-minute walks in between
ThursdayRest
FridayRest
Saturday2 x 20-minute runs – 1 minute walks in between
SundayRest
Week 7Training
Monday1 x 30 minutes
TuesdayRest
Wednesday1 x 30 minutes
ThursdayRest
FridayRest
Saturday1 x 30 minutes, or 5K
SundayRest

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