My First 5K Training Plan
This training plan was written for the total beginner runner — you want to complete your first 5k with a smile on your face, and you don’t want to get injured or overwhelmed. Don’t worry, we’ve got you covered!
For those of you competing in the Nayatt 5k Race, you’ll want to begin this program approximately eight (8) weeks earlier!
| Tip: Consider bookmarking this page so that you can track your progress. |
Introduction
Before you begin training for you 5k, or any race, be sure to check with your physician first!
When you do start, ease into your running program gradually. To be honest, this is more of a Walking and Jogging program than a full-blown training program. Our only goal is to help you become a runner, building you up to running three miles (or 5K) in just two months.
You may feel tempted to skip ahead…Don’t try to do more, even if you feel you can. If you find the schedule is too strenuous, back off. There is no pressure to continue faster than you’re able.
| Coach Tip: Repeat weeks if needed and move ahead only when ready. |
A Weekly Schedule
Each session should take no more than 30 minutes, with a total of three runs a week. Don’t worry about doing more — this program will get you fit. People who run more than this amount are doing it for more than fitness…don’t worry!
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. We recommend running on Monday / Wednesday / Friday, for example.
| Coach Tip: Run Smart! Pick a pace you can sustain the whole workout. |
Working to run faster can wait…our goal here is to get you on a basic schedule that fits into your busy lifestyle. Focus on gradually increasing the time or distance you run; we can worry about improvements after you cross your first finish line!
Run for Time, NOT Distance
We recommend that you focus on running by time and not distance. Time is easily tracked on your watch; running by distance requires a track, or a GPS device, or a very understanding family member following you in a car…not required!!! As you get to the later weeks, you might want to drive the route you just ran, or go to MapMyRun (www.mapmyrun.com) to see how far you are actually going.
Include a Brief Warm Up
Before each run, make sure to begin with a five-minute brisk walk or slow jog. This will ensure your body is ready for the workout. If you have time, follow each session with a few minutes of easy Walking to recover.
Abbreviations:
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The Training Schedule
| Week | Workout 1 | Workout 2 | Workout 3 |
| #1 | WU: 5 minute brisk WALK / JOG MS: 20 Minutes — Alternate 1.5 minutes of Jogging with 2 minutes of Walking. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: 20 Minutes — Alternate 1.5 minutes of Jogging with 2 minutes of Walking. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: 20 Minutes — Alternate 1.5 minutes of Jogging with 2 minutes of Walking. WD: 5 minute easy WALK |
| #2 | WU: 5 minute brisk WALK / JOG. MS: Do the following twice. JOG 1.5 minutes, then WALK 1.5 minutes. JOG 3 minutes, then WALK 3 minutes. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: Do the following twice: JOG 1.5 minutes, then WALK 1.5 minutes. JOG 3 minutes, then WALK 3 minutes. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: Do the following twice: JOG 1.5 minutes, then WALK 1.5 minutes. JOG 3 minutes, then WALK 3 minutes. WD: 5 minute easy WALK |
| #3 | WU: 5 minute brisk WALK / JOG. MS: JOG 3 minutes, then WALK 1.5 minutes; JOG 5 minutes, then WALK 2.5 minutes JOG 3 minutes; then WALK 1.5 minutes; JOG 5 minutes WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 3 minutes, then WALK 1.5 minutes; JOG 5 minutes, then WALK 2.5 minutes JOG 3 minutes, then WALK 1.5 minutes; JOG 5 minutes WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 3 minutes, then WALK 1.5 minutes; JOG 5 minutes, then WALK 2.5 minutes JOG 3 minutes, then WALK 1.5 minutes; JOG 5 minutes WD: 5 minute easy WALK |
| #4 | WU: 5 minute brisk WALK / JOG. MS: JOG 5 minutes WALK 3 minutes JOG 5 minutes WALK 3 minutes JOG 5 minutes WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 8 minutes WALK 5 minutes JOG 8 minutes WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG two miles (or 20 minutes) with no Walking. WD: 5 minute easy WALK |
| #5 | WU: 5 minute brisk WALK / JOG. MS: JOG 5 minutes WALK 3 minutes JOG 8 minutes WALK 3 minutes JOG 5 minutes WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 10 minutes WALK 3 minutes JOG 10 minutes WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 22 minutes with no Walking. WD: 5 minute easy WALK |
| #6 | WU: 5 minute brisk WALK / JOG. MS: JOG 25 minutes. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 25 minutes. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 25 minutes. WD: 5 minute easy WALK |
| #7 | WU: 5 minute brisk WALK / JOG. MS: JOG 28 minutes. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 28 minutes. WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 28 minutes. WD: 5 minute easy WALK |
| #8 | WU: 5 minute brisk WALK / JOG. MS: JOG 3 miles (30 minutes). WD: 5 minute easy WALK |
WU: 5 minute brisk WALK / JOG. MS: JOG 2 miles (20 minutes). WD: 5 minute easy WALK |
RACE DAY – Congrats! |
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