Cross the finish line of your first 5K strong with this training plan.
Running a 5K is a great goal for new runners. You’ll have the starting and finishing lines as your motivation. The excitement and anticipation of running your first race will carry you through the 6 weeks of training. There will be days when it’s not easy.
Don’t give up. Keep moving. Clear your mind of “I can’t”.
Follow this beginner program if you perform aerobic exercise or sports consistently 2-3 days a week.
Right click the image above to save to your mobile device or download the plan to print.
You CAN run a 5K. Be smart about training. Many new runners make the mistake of doing too much, too fast and too soon. Listen to your body and don’t push it faster than your body can adapt.
This plan is designed with a balance of running, strength training and cross training. If the specific days don’t work for you make changes to the schedule, but don’t schedule running on consecutive days. Keep in mind, your runs should feel like you could have run longer.
Taking the steps to run your first 5K
- Choose a race 6-8 weeks in advance.
- Schedule your workouts.
- Find the right running shoe (visit a local running store for shoe fittings, information and recommendations)
- Find a training partner.
- Commit! Sign up and pay the entry fee for a race.
- Make training a priority.
- Choose a safe place and routes to run.
- Follow a plan that progresses gradually.
- Cross train.
- Warm up before and cool down after every run.
I am a certified personal trainer, but this plan was not created for your specific fitness needs. Make modifications as needed. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Need a few 30 minute workouts for strength training days?
- Total Bone Strength and Tone Super Sets
- Total Body 30-30 Interval Workout
- Strong and Lean Triple Set Workout
I would love to chat:
Have you ever run a 5K? Have you ever considered running a race? What distance would you like to run, 5K, 10K, Half, Full, Ultra?
be the best version of YOU