Home > Running Training > 5k Training Program

5k Training Program

The following 5k training program is for beginners. The program starts off very slowly via walking. The goal of this running program is to gradually get your muscles, joints and ligaments accustomed to the stresses of running. The reason for this is that it's very easy to injure yourself if you don't start slow. The program should be relatively comfortable and rewarding, not difficult and dangerous. Whether or not the following program easy or difficult for you will depend on your fitness level and age. You may need to decrease or increase the intensity as you see fit. This program is for 10 weeks leading up to the 5k race.

To give you idea of the level you're at, good 5k runners run at least 40 miles per week.


Tips For The First-Time 5k Runners

• Focus on other racers or the environment, not the pain you're in.
• Try to relax and not concentrate to hard, as this will wear you down causing you to fatigue quicker. 
• Stretch for a minimum of 15 minutes everyday.
• Before the race have a light breakfast and fluids.

10 Week Beginner's 5k Training Program

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total Miles
1	2 mi walk	Rest	2 mi walk	Rest	2 mi walk	Rest	Rest	6 Miles
2	2 mi walk	Rest	2 mi *	Rest	2 mi *	Rest	Rest	6 Miles
3	2 mi *	Rest	2 mi **	Rest	2 mi **	Rest	Rest	6 Miles
4	2 mi ***	Rest	2 mi ***	Rest	2 mi ***	Rest	Rest	6 Miles
5	2 mi jog/run	Rest	2 mi jog/run	Rest	2 mi jog/run	Rest	Rest	6 Miles
6	2.5 mi jog/run	Rest	2.5 mi jog/run	Rest	2.5 mi jog/run	Rest	Rest	7.5 Miles
7	3 mi jog/run	Rest	3 mi jog/run	Rest	2.5 mi jog/run	2 mi jog/run	Rest	10.5 Miles
8	3.5 mi jog/run	Rest	3.5 mi jog/run	Rest	3 mi jog/run	2 mi jog/run	Rest	12 Miles
9	4 mi jog/run	2 mi jog/run	3.5 mi jog/run	Rest	3.5 mi jog/run	2 mi jog/run	Rest	15 Miles
10	4 mi jog/run	2 mi jog/run	3.5 mi jog/run	Rest	3.5 mi jog/run	2 mi jog/run	Rest	15 Miles

---

Return from 5k Training Program to Running Training