Beginners 5K Training Schedule

Running a 5K is a first target for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and 5 kilometers (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.

Notes about the program:

  • Training should be undertaken 3 times a week.
  • Ensure you have at least one days rest inbetween 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 inbetween sessions.

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 inbetween
TuesdayRest
Wednesday3 x 8 minute runs – 2 minute walks in between
ThursdayRest
FridayRest
Saturday3 x 8 minute runs – 2 minute walks in between
SundayRest
Week 4Training
Monday3 x 12 minute runs – 3 minute walks inbetween
TuesdayRest
Wednesday3 x 12 minute runs – 3 minute walks inbetween
ThursdayRest
FridayRest
Saturday3 x 12 minute runs – 2 minute walks inbetween
SundayRest
Week 5Training
Monday3 x 15 minute runs – 3 minute walks inbetween
TuesdayRest
Wednesday3 x 15 minute runs – 3 minute walks inbetween
ThursdayRest
FridayRest
Saturday3 x 15 minute runs – 2 minute walks inbetween
SundayRest
Week 6Training
Monday2 x 20 minute runs – 2 minute walks inbetween
TuesdayRest
Wednesday2 x 20 minute runs – 2 minute walks inbetween
ThursdayRest
FridayRest
Saturday2 x 20 minute runs – 1 minute walks inbetween
SundayRest
Week 7Training
Monday1 x 30 minutes
TuesdayRest
Wednesday1 x 30 minutes
ThursdayRest
FridayRest
Saturday1 x 30 minutes, or 5K
SundayRest