Beginner 5k Training Plan

5k (or 3.1 miles) is the most popular racing distance for beginner runners. For most beginners, they can attempt their first 5k after only a few months of training. Below is a 6 week training plan to get you moving towards your first 5k

Run at whatever pace you feel comfortable most days of the week. If you're feeling good during your Tuesday or Thursday runs, pick up the pace in the middle of the workout. On the weekends, one day run for a longer period of time (distance doesn't matter), and do some cross-training (biking, swimming, walking or another sport) the other day. Two days of the week are for rest.

Week	MON	TUE	WED	THU	FRI	SAT	SUN
1	rest	2 miles	rest or easy run	2 miles	rest	cross train	30 min
2	rest	2 miles	rest or easy run	2 miles	rest	cross train	35 min
3	rest	2.5 miles	rest or easy run	2.5 miles	rest	cross train	40 min
4	rest	2.5 miles	rest or easy run	2.5 miles	rest	cross train	45 min
5	rest	3 miles	rest or easy run	3 miles	rest	cross train	45 min
6	rest	3 miles	rest or easy run	3 miles	rest or easy run	rest	5-K Race

To continue racing at 5k distances, simply repeat your training for the fourth and fifth weeks, making sure to get a day or two rest before your next race. Or, you may want to move up in distance and try The 10-K.

Consult with your physician before starting any exercise program.

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