5K Training Plan for Beginners

5K Training Plan for Beginners

Looking to run a 5K?  Here is one of our favorite simple, yet effective, training plans for a 5K race.  This program works on a 3 or 4 day a week training schedule; however, if these days don't fit into your schedule, simply move them around to make it work for you.  If this schedule is too easy, step it up to a 10K plan.  Always remember to listen to your body and take it easy when you are sore.  Extra rest is always a good thing when training for a race.

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 1 mi run Cross Training or Rest 1 mi run Rest 1.5 mi run 20-30 min run or Cross Training
2 Rest 1.5 mi run Cross Training or Rest 1.5 mi run Rest 1.75 mi run 20-30 min run or Cross Training
3 Rest 2 mi run Cross Training or Rest 1.5 mi run Rest 2 mi run 20-30 min run or Cross Training
4 Rest 2.25 mi run Cross Training or Rest 1.5 mi run Rest 2.25 mi run 25-35 min run or Cross Training
5 Rest 2.5 mi run Cross Training or Rest 2 mi run Rest 2.5 mi run 25-35 min run or Cross Training
6 Rest 2.75 mi run Cross Training 2 mi run Rest 2.75 mi run 35-40 min run or Cross Training
7 Rest 3 mi run Cross Training 2 mi run Rest 3 mi run 35-40 min run or Cross Training
8 Rest 3 mi run Cross Training or Rest 2 mi run Rest Rest 5K Race!

 

Mondays and Fridays: Rest is critical to healthy recovery and to prevent training injuries so make sure to take rest days.  More is not better when training for a race.

Tuesdays, Thursdays, and Saturdays: Make sure to have a good warm up followed by the above exercise, then a cool down and after training stretch.

Wednesdays: Cross-training, biking, swimming, elliptical trainer, or other cardio activity, is a great way to continue training and to exercise different muscles in your body. If you are having an extra sore week, blow off the cross-training and take an extra rest day.

Sundays: This is an active recovery day. This means take your choice of an easy, comfortable run, a run/ walk combination, or a cross-training session.

Remember to check with your physician before starting any major exercise program. Sourced from Running.com.

Looking for group runs, experienced coaches and inspirational mentors? Check out Fleet Feet Sports training programs for beginners to experienced runners from 5K to 50K.  

 

 

Posted Wednesday, April 22, 2015 by Michael Gonzales in Training Plans, Running