What to do if you’re a 5k Training Schedule Beginner
Getting back into shape is much easier with a goal, and there’s no better goal than training for a 5k beginner run. That said, too many people try to do too much too fast, which causes them to give up running before they’ve even really had a chance. In this guide, we’ll give you a 5k training schedule beginner plan that will help you go from sedentary to running 5k in a little over two months. Ready to get started? Let’s go!
5K Training for Beginners
We’ve broken our training for a 5k beginner into weekly schedules. Each week plan on spending 30 minutes 3 times per week. Be sure to drink plenty of water before, during and after each workout.
- Week 1: 3, 30-minute workouts. Each consists of a brisk walk. The idea for this week is to get you up and moving. Each time you walk, challenge yourself to get a bit further than you did the workout before in the same amount of time.
- Week 2: 3, 30 minute workouts. Begin each workout with a 5 minute walking warmup. Then, for the next 20 minutes alternate 45 seconds of jogging with 2 minutes of walking. In the last workout, if you can, do 60 seconds of jogging and 90 seconds of walking. Finish each workout with a 5 minute walking cooldown. Note: If after the first workout, you feel like you’re overdoing it, either reduce the number of seconds you’re jogging or go back and repeat the Week 1 routine.
- Week 3 – 6: ,3, 30 minute workouts. Begin each workout with a brisk 5 minute walk. Then, for the next 20 minutes alternate jogging and walking, gradually increasing the time spent jogging and reducing the time spent walking. At the end of the 6th week, aim for alternating jogging 10 minutes then walking 3 minutes.Follow each workout with a 5 minute cool-down walk.
- Week 7 – 9: 3, 30 minute workouts. Begin each workout with a brisk 5 minute walk. Then jog for increasing periods of time. At the beginning of week 7, jog for 20 minutes. Each week add 5 minutes so by the end of week 9, you’ll be jogging for 30 minutes continuously.
- After the 9th week, determine how much distance you can cover in 30 minutes of jogging. If it’s not quite 5k, in the 10th week work on increasing the speed at which you jog so that you can run 5k in 30 minutes or less.
Remember to get in your fluids and take the time to do some good stretching after each workout. You may also find it helpful to invest in a heart rate monitor so you can track your progress and see your heart rate as you work out. If you follow this routine consistently you won’t be a 5k training beginner for long. What are you waiting for?
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