5K Beginners Training Program

This seven-week 5K training program is designed for beginner run/walkers who want to build up to running a 5K (3.1 miles).

Each week, you’ll make small increases in your run/ walk distance while also making slight increases your walking intervals. At the end of seven weeks, you’ll be ready to run the 5k distance without walking break.  Although if you want to take walking breaks during the race, that’s fine, too!

If you don’t have a race day planned yet and would like to repeat a week, a couple of times, before moving to the next week, that is perfectly alright. Just make sure to move on to the next week after a few repeats.

What do I mean by strength training? It  is can be cycling, pilates, yoga and swimming or even weight training which is very beneficial for running or walking.

Note: The start day of the week is just a suggestion and can be started any day of the week that works best for you.

Week 1 On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk 30 minutes Rest or strength training Run/walk 30 minutes Rest Rest or strength training Run/walk 3 miles Rest
Week 2 On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 45 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk 35 minutes Strength training Run/walk 35 minutes  Strength training Rest Run/walk 3.5 miles Rest
Week 3 On run/walk days, walkers walk only. Runners run for 35 seconds/walk for 45 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk  45 minutes Strength training Run/walk  45 minutes Walk  45 minutes Rest Run/walk 2 miles Rest or walk
Week 4 On run/walk days, walkers walk only. Runners run for 45 seconds/walk for 40 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk 40 minutes Strength training Run/walk 35 minutes Walk 30 minutes Rest Run/walk 4 miles Rest or cross train
Week 5 On run/walk days, walkers walk only. Runners run for 55 seconds/walk for 30 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk  35 minutes Walk  50 minutes Run/walk 40 minutes Strength training Rest Run/walk 2 miles Rest or walk
Week 6 On run/walk days, walkers walk only. Runners run for 60 seconds/walk for 35 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk 50 minutes Strength training Run/walk 30 minutes Strength training Rest Run/walk 4.5 miles Rest or walk
Week 7 On run/walk days, walkers walk only. Runners run for 1 minute & 5 seconds/walk for 30 seconds.
Mon Tue Wed Thu Fri Sat Sun
Run/walk 50 minutes Walk 40 minutes Run/walk 30 minutes Rest Rest 5K race day

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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