This 10-week 5K training plan for beginners outlines a schedule for Mondays through Sundays that increases in difficulty over the weeks. It starts with walk/run intervals in the first few weeks and progresses to longer continuous runs. The plan incorporates cross training on Tuesdays, Thursdays and Saturdays to support recovery, and includes rest days on Wednesdays and Sundays.
This 10-week 5K training plan for beginners outlines a schedule for Mondays through Sundays that increases in difficulty over the weeks. It starts with walk/run intervals in the first few weeks and progresses to longer continuous runs. The plan incorporates cross training on Tuesdays, Thursdays and Saturdays to support recovery, and includes rest days on Wednesdays and Sundays.
This 10-week 5K training plan for beginners outlines a schedule for Mondays through Sundays that increases in difficulty over the weeks. It starts with walk/run intervals in the first few weeks and progresses to longer continuous runs. The plan incorporates cross training on Tuesdays, Thursdays and Saturdays to support recovery, and includes rest days on Wednesdays and Sundays.
This 10-week 5K training plan for beginners outlines a schedule for Mondays through Sundays that increases in difficulty over the weeks. It starts with walk/run intervals in the first few weeks and progresses to longer continuous runs. The plan incorporates cross training on Tuesdays, Thursdays and Saturdays to support recovery, and includes rest days on Wednesdays and Sundays.
WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk/Run Cross Training Rest Walk/Run Cross Training Walk/Run Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5 20 min 20 min min min min 1 10 x 30 seconds run / 10 x 1 min run / 1 min 12 x 1 min run / 1 1 min walk walk min walk Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk Walk/Run Cross Training Rest Walk/Run Cross Training Walk/Run Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5 20-30 min 20 min min min min 2 10 x 90 sec run / 1 min 8 x 2 min run / 1 10 x 90 sec run / 30 walk min walk sec walk Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk Walk/Run Cross Training Rest Walk/Run Cross Training Walk/Run Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5 20-30 min 20 min min min min 3 8 x 2 min run / 1 8 x 3 min run / 1 6 x 4 min run / 1 min min walk min walk walk Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk Walk/Run Cross Training Rest Walk/Run Cross Training Easy Run Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5 30 min 20-30 min min min min 4 5 x 5 min run / 1 3 x 8 min run / 1 10 min jog without min walk min walk stopping Cool down: 5 min walk Cool down: 5 min walk Walk/Run Cross Training Rest Walk/Run Cross Training Easy Run Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5 30 min 30 min min min min 5 Run 15 min without 2 x 10 min run / 1 Run 18 min without stopping min walk stopping Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk Walk/Run Cross Training Rest Run Cross Training Walk/Run Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5 35 min 30 min min min min Run 20 min without 6 Run 20 min without 2 x 15 min run / 30 stopping running 10 stopping sec walk sec hard, 1 min easy Cool down: Walk 5 Cool down: Walk 5 Cool down: 5 min walk min min Cross Training / Easy Easy Run Cross Training Rest Run Easy Run Rest Run Warm up: Brisk walk 5 Warm up: Brisk walk 5 Cross training 30 min, Warm up: Brisk walk 5 40 min min min or min 7 Run 22 min without Run 3 km easy Run 4 km without stopping with 10 x 30 Easy run 15 min without stopping stopping sec hard, 1 min easy Cool down: Walk 5 Cool down: 5 min walk min Cross Training / Easy Easy Run Cross Training Rest Run Easy Run Rest Run Warm up: Brisk walk 5 Warm up: Brisk walk 5 Cross training 30 min, Warm up: Brisk walk 5 45 min 8 min min or min Run 4 km without Run 25 min: 5 min Run 5 km without Easy run 15 min stopping easy and then 10 x 1 stopping min hard /1 min easy Cross Training / Easy Easy Run Cross Training Rest Run Easy Run Rest Run Warm up: Brisk walk 5 Warm up: Brisk walk 5 Cross training 30 min, 45 min min min or 9 Run 5 km without Run 25 min with 10 x Run 5.5 km without Easy run 15 min stopping 1 min hard running stopping interspersed during the workout Easy Run Cross Training Run Rest Easy Run Race Rest Warm up: Brisk walk 5 Warm up: Brisk walk 5 35-40 min Run 15 min 5k Race! min min 10 Run 5 km without Run 3 km running the stopping first half of each km hard, and the second half easy