5K Training Schedule
You'd like to start running for fitness and fun but you're not sure if you can do it. Our beginners schedule will get you started and prepare you for a 5K race in 10 weeks
A little and often is the key advice - follow it (and the schedule) and you will be race ready in no time!
10 week schedule for 5K
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Day off | Run 60 secs Walk 3 mins Repeat x 3 |
Day off | Run 60 secs Walk 3 mins Repeat x 3 |
Day off | Run 60 secs Walk 3 mins Repeat x 3 |
30 min brisk walk |
| 2 | Day off | Run 60 sec Walk 2 mins Repeat x 5 |
Day off | Walk 60 sec Run 2 mins Repeat x 5 |
Day off | Walk 60 sec Run 2 mins Repeat x 5 |
30 min brisk walk |
| 3 | Day off | Run 60 sec Walk 2 mins Repeat x 5 |
Day off | Run 60 sec Walk 2 mins Repeat x 5 |
Day off | Run 60 sec Walk 2 mins Repeat x 5 |
30 min brisk walk |
| 4 | Day off | Run 60 sec Walk 2 mins Repeat x 7 |
Day off | Run 60 sec Walk 2 mins Repeat x 7 |
Day off | Run 60 sec Walk 2 mins Repeat x 7 |
40 min brisk walk |
| 5 | Day off | Run 60 sec Walk 2 mins Repeat x 8 |
Day off | Run 60 sec Walk 2 mins Repeat x 8 |
Day off | Run 60 sec Walk 2 mins Repeat x 8 |
40 min brisk walk |
| 6 | Day off | Run 2 mins Walk 2 mins Repeat x 6 |
Day off | Run 2 mins Walk 2 mins Repeat x 6 |
Day off | Run 2 mins Walk 2 mins Repeat x 6 |
40 min brisk walk |
| 7 | Day off | Run 2 mins Walk 2 mins Repeat x 7 |
Day off | Run 2 mins Walk 2 mins Repeat x 7 |
Day off | Run 2 mins Walk 2 mins Repeat x 7 |
50 min brisk walk |
| 8 | Day off | Run 3 mins Walk 2 mins Repeat x 6 |
Day off | Run 3 mins Walk 2 mins Repeat x 6 |
Day off | Run 3 mins Walk 2 mins Repeat x 6 |
50 min brisk walk |
| 9 | Day off | Run 3 mins Walk 2 mins Repeat x 6 |
Day off | Run 3 mins Walk 1 min Repeat x 8 |
Day off | Run 3 mins Walk 1 min Repeat x 8 |
60 min brisk walk |
| 10 | Day off | Run 3 mins Walk 1 min Repeat x 8 |
Day off | Run 3 mins Walk 1 min Repeat x 8 |
Day off | Day off | Race Day!Im |
image courtesy: Michael Cox on Unsplash
