5K Training Plan For Beginners
Running your first 5k race can seem daunting, but with this 5K training plan, we hope to make running for beginners a breeze. Watch the video for our personal trainers' top tips, or go straight to the 5K training plan.
Here are our 8 top tips to get you over that finish line:
Running For Beginners - 5K Tips
1. You don’t have to run every single day.
Make sure you put together a realistic weekly plan where you can schedule runs 2 to 3 times a week. Take a look out our 5K training plan below if you don't want to make your own.
2. Combine running and walking together.
During your training runs if you start to feel worn out continue your session but just do it walking. This will still help to improve your cardiovascular fitness.
3. Variation is important.
Keep yourself motivated. Do your runs outside or do them inside on the treadmill. Instead of doing 3 running sessions per week you can still work on your cardio by swimming, cycling or using the cross trainer. You should try to get some strength training in too, try a HIIT session with kettlebells.
4. Stretch.
Stretching is key before your training runs as well as before your race. These stretches should be a mixture of dynamic stretches. You can see a detailed video of all of these stretches on our site.
5. Do not forget to warm up before your race.
Do a 2-3 minute run and your dynamic stretches. This will help you prepare for the race and prevent those little injuries.
6. Don’t eat too much before the race.
A simple and small meal 2-3 hours before the race is all you need. It will give you enough energy to get you through your race.
7. Pace your race.
Don’t get carried away with the excitement and adrenaline of the day. Begin your race with a nice fast walk, then get yourself into your race pace. When you hit the 3-mile mark really sprint for that finish line.
8. Relax.
Enjoy the race and soak up the atmosphere. Remember not to put any pressure on yourself to run a really quick time and try to smile through that finish line.
Remember these tips and follow our 5K training plan below and it will all run smoothly. Don’t forget to take a look at our other videos to help you further with your training.
The 5k Training Plan
This 5k training plan is the perfect beginners running plan. Running a 5k can seem like an impossible challenge when you're just starting out. Following this 6 week schedule will help you develop your fitness and endurance so you can cross that finish line.
Week One
Mon: Rest Day
Tue: Run at a steady pace for 1 min, walk for 1 min. Repeat this 10 times.
Wed: Rest Day
Thur: Run at a steady pace for 2 mins, walk for 4 mins. Repeat this 5 times.
Fri: Rest Day
Sat: Rest Day
Sun: Run at a steady pace for 2 mins, walk for 4 mins. Repeat this 5 times.
Week Two
Mon: Rest Day
Tue: Run at a steady pace for 3 mins, walk for 3 mins. Repeat this 4 times.
Wed: Rest Day
Thur: Run at a steady pace for 3 mins, walk for 3 mins. Repeat this 4 times.
Fri: Rest Day
Sat: Rest Day
Sun: Run at a steady pace for 5 mins, walk for 3 mins. Repeat this 3 times.
Week Three
Mon: Rest Day
Tue: Run at a steady pace for 7 mins, walk for 2 mins. Repeat this 3 times.
Wed: Rest Day
Thur: Run at a steady pace for 8 mins, walk for 2 mins. Repeat this 3 times.
Fri: Rest Day
Sat: Rest Day
Sun: Run at a steady pace for 8 mins, walk for 2 mins. Repeat this 3 times.
Week Four
Mon: Rest Day
Tue: Run at a steady pace for 8 mins, walk 2 mins. Repeat 3 times.
Wed: Rest
Thur: Run at a steady pace for 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.
Fri: Rest
Sat: Rest
Sun: Run at a steady pace for 8 mins, walk for 2 mins. Repeat this 3 times.
Week Five
Mon: Rest Day
Tue: Run at a steady pace for 9 mins, walk for 1 min. Repeat this 3 times.
Wed: Rest
Thur: Run at a steady pace for 12 mins, walk for 2 mins. Repeat this twice, then run for 5 mins as fast as you can.
Fri: Rest Day
Sat: Rest Day
Sun: Run at a steady pace for 8 mins, walk for 2 mins. Repeat this 3 times.
Week Six
Mon: Rest Day
Tue: Run at a steady pace for 15 mins, walk for 1 min. Repeat twice.
Wed: Rest Day
Thur: Run at a steady pace for 8 mins, walk for 2 mins. Repeat this 3 times.
Fri: Rest Day
Sat: Rest Day
Sun: 5K Race Day!
After following this 5k training plan and our 5K tips, you'll be ready to run your first 5K. Remember, beginners running isn't about getting the fastest time possible, it's about easing your body into a new activity. You may not be able to run the whole 5K. Take some one-minute walking breaks if you feel the need to. Good luck with your 5K race!
Best Equipment For Beginners Running
If you're a beginner, the best equipment for you will be one you can get started with as soon as possible. The JTX Slim-Line: Compact Folding Treadmill or the JTX Sprint-3: Electric Treadmill are both excellent options.
If you'd like to learn more about treadmills, read our treadmill buying guide.
