8 Week Beginner 5K Training Schedule

This 8 week 5K training schedule is designed for run/walkers who want to build up to running a 5K race (3.1 miles). The program assumes that you can already run/walk (at 5 minute run/1 min walk) for 30 minutes.

If you’ve never run or run/walked before, you may want to start with the 30-Day Beginner Running Schedule or this 4 Week Training Schedule to Run 2 Miles. If you have less time to train, you can use this 6-Week Beginner 5K Training Schedule or this 4-Week Beginner 5K Training Schedule.

If you haven’t had a recent physical and you’ve been sedentary for several months, check with your health care professional to make sure you’re cleared for running.

If you’re totally new to running, check out the below links to get some of the basics about running before getting started. 

What to Expect with this 5K Training Schedule

This program is a run/walk to continuous running program, so some of your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 5/1 means run for 5 minutes, then walk for 1 minute.

You should start each run with a 5 to 10 minute warm-up walk or slow jog. Finish up with a 5 to 10 minute cool-down walk or slow jog.

You don’t have to do your runs on specific days; however, you should try not to run two days in a row. It’s better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, dancing, yoga, strength-training, swimming, or any other activity (other than running) that you enjoy.

8 Week Beginner 5K Training Schedule

Week 1:
Day 1: 5/1 x 5 (5 minutes run, 1 minute walk x 5, for a total of 30 minutes)
Day 2: Rest
Day 3: 5/1 x 5
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: 6/1 x 5
Day 7: Rest or 30 min walk

Week 2:
Day 1: 7/1 x 4
Day 2: Rest
Day 3: 7/1 x 4
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: 8/1 x 4
Day 7: Rest or 30 min walk

Week 3:
Day 1: 9/1 x 3
Day 2: Rest
Day 3: 10/1 x 3
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 11/1 x 3
Day 7: Rest or 30 min walk

Week 4:
Day 1: 12/1 x 3
Day 2: Rest
Day 3: 14/1 x 2
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 15/1 x 2
Day 7: Rest or 30 min walk

Week 5:
Day 1: 16/1 + 12 min run
Day 2: Rest
Day 3: 18/1 + 10 min run
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 20/1 + 10 min run
Day 7: 30 min cross-training

Week 6:
Day 1: 23/1 + 5 min run
Day 2: Rest
Day 3: 24/1 + 5 min run
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 25/1 + 5 min run
Day 7: 30 min cross-training

Week 7:
Day 1: Run 26 minutes
Day 2: Rest
Day 3: Run 28 minutes
Day 4: 45 min cross-training
Day 5: Rest
Day 6: Run 30 minutes
Day 7: 30 min cross-training

Week 8:
Your first 5K is this week! Try to take it a little easier this week, so that you’re well-rested for your 5K. Good luck!
Day 1: Run 25 min
Day 2: 30 min cross-training
Day 3: Run 20 min

Advice for 5K Training and Racing: