Woman running in park with trees

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!

all Training Schedules

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