5K Beginner Training Schedule

5K race
Signing up for a 5K race is a excellent way to stay motivated to keep running.

This six-week 5K beginner training schedule is designed for run/walkers who want to build up their endurance to running a 5K (3.1 miles). This training schedule is a run/walk to continuous running program. Each week, you’ll make small increases in your running distance while making slight decreases in your walking intervals. At the end of six weeks, you’ll be ready to run the 5K distance without walking break. (Although if you want to take walking breaks during the race, that’s fine, too!)

If this schedule seems too challenging for you, start with this 30 Day Beginner Running Program.

You don’t have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be cycling, yoga, swimming, or any other activity (other than running) that you enjoy. Strength-training 2 to 3 times a week is also very beneficial for runners.

If you find that this training schedule is advancing too quickly (and you’re not signed up for a 5K just yet), you can stay on a week and repeat the workouts before moving on to the next week.

Week 1:

Day 1: Run 5 minutes, walk 1 min – repeat 3 times
Day 2: Rest or cross-train
Day 3: Run 6 minutes, walk 1 min – repeat 3 times
Day 4: Rest
Day 5: Run 7 minutes, walk 1 min – repeat 3 times
Day 6: Rest or cross-train
Day 7: Rest

Week 2:

Day 1: Run 7 minutes, walk 1 min – repeat 3 times
Day 2: Rest or cross-train
Day 3: Run 8 minutes, walk 1 min – repeat 3 times
Day 4: Rest
Day 5: Run 9 minutes mile, walk 1 min – repeat 3 times
Day 6: Rest or cross-train
Day 7: Rest

Week 3:

Day 1: Run 10 minutes, walk 1 min – repeat 2 times
Day 2: Cross-train
Day 3: Run 12 minutes, walk 1 min – repeat 2 times
Day 4: Rest
Day 5: Run 13 minutes, walk 1 min – repeat 2 times
Day 6: Rest or cross-train
Day 7: Rest

Week 4:

Day 1: Run 15 minutes, walk 1 min – repeat 2 times
Day 2: Cross-train
Day 3: Run 17 minutes, walk 1 min, run 7 min
Day 4: Rest
Day 5: Run 19 minutes, walk 1 min, run 7 min
Day 6: Rest or cross-train
Day 7: Rest

Week 5:

Day 1: Run 20 minutes, walk 1 min, run 6 min
Day 2: Cross-train
Day 3: Run 24 minutes
Day 4: Rest
Day 5: Run 26 minutes
Day 6: Rest or cross-train
Day 7: Rest

Week 6:

Day 1: Run 28 minutes
Day 2: Rest or cross-train
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: Race! Run 3.1 miles

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  1. 10K Beginner Training Schedule - Run For Good

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