Easy 5k Training Plan
Here’s a 12-week training plan designed to help you complete a 5k race. This plan assumes you’re starting with a low level of fitness, and the goal is to build endurance and confidence in running.
This plan does not focus on speed/pace. The goal is to finish the race regardless of time. As you progress through the plan, you can replace walk with jog and/or replace jog with run if you are feeling good enough to do so. If at any point during the workout portion you feel you need a break, then walk until you feel ready to resume jogging/running. Keep moving though. Keep all jogging/running at a comfortable, conversational pace throughout this 12 week plan. It is important to avoid injury, so do not stray from the plan. Just follow it, trust it and work it. HOWEVER, you may skip a session if you are not feeling well. You got this!
Don’t worry about data metrics at this point. Pay attention to how you feel. After each session keep a journal (electronic or paper) where you are to write down how difficult that session was, noting how your legs/joints/back feel. You will be using perceived exertion to track your progress during this plan.
The format of the plan is: Warmup | Workout | Cooldown. The plan uses the word jog intentionally to denote there is no pace requirement. As jogging is rather subjective based on an individual, you can call it running if you feel like that is what you are doing. A jog to an advanced runner is going to feel like a hard run to a beginner.
The actual days of the week you choose to do the workouts is up to you, it is recommended that you have a rest day between each session day. An example would be Tues, Thurs, and Saturday as your workout days.
Week 1-4: Building the Foundation
- Goal: Get your body accustomed to regular physical activity.
Week 1:
- Day 1: 5-minute warm-up walk | 60 seconds jog, 90 seconds walk (repeat 6 times) | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 60 seconds jog, 90 seconds walk (repeat 6 times) | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 60 seconds jog, 90 seconds walk (repeat 8 times) | 5-minute cool-down walk.
Week 2:
- Day 1: 5-minute warm-up walk | 90 seconds jog, 2 minutes walk (repeat 5 times) | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 90 seconds jog, 2 minutes walk (repeat 5 times) | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 90 seconds jog, 2 minutes walk (repeat 6 times) | 5-minute cool-down walk.
Week 3:
- Day 1: 5-minute warm-up walk | 90 seconds jog, 90 seconds walk, 3 minutes jog, 3 minutes walk (repeat 2 times) | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 90 seconds jog, 90 seconds walk, 3 minutes jog, 3 minutes walk (repeat 2 times) | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 90 seconds jog, 90 seconds walk, 3 minutes jog, 3 minutes walk (repeat 3 times) | 5-minute cool-down walk.
Week 4:
- Day 1: 5-minute warm-up walk | 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk (repeat 2 times) | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk (repeat 2 times) | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk (repeat 3 times) | 5-minute cool-down walk.
Week 5-8: Building Endurance
- Goal: Increase running intervals and decrease walking breaks.
Week 5:
- Day 1: 5-minute warm-up walk | 5 minutes jog, 3 minutes walk, 5 minutes jog, 3 minutes walk, 5 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 5 minutes jog, 3 minutes walk, 5 minutes jog, 3 minutes walk, 5 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 8 minutes jog, 5 minutes walk, 8 minutes jog | 5-minute cool-down walk.
Week 6:
- Day 1: 5-minute warm-up walk | 5 minutes jog, 3 minutes walk, 8 minutes jog, 5 minutes walk, 5 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 10 minutes jog, 3 minutes walk, 10 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 8 minutes jog, 5 minutes walk, 10 minutes jog | 5-minute cool-down walk.
Week 7:
- Day 1: 5-minute warm-up walk | 10 minutes jog, 3 minutes walk, 10 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 15 minutes jog, 5 minutes walk, 5 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 20 minutes jog | 5-minute cool-down walk.
Week 8:
- Day 1: 5-minute warm-up walk | 15 minutes jog, 3 minutes walk, 15 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 20 minutes jog, 5 minutes walk, 5 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 25 minutes jog | 5-minute cool-down walk.
Week 9-12: Race Preparation
- Goal: Run continuously for 30 minutes, increasing confidence and stamina.
Week 9:
- Day 1: 5-minute warm-up walk | 25 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 28 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 30 minutes jog | 5-minute cool-down walk.
Week 10:
- Day 1: 5-minute warm-up walk | 28 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 30 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 30 minutes jog | 5-minute cool-down walk.
Week 11:
- Day 1: 5-minute warm-up walk | 30 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 30 minutes jog | 5-minute cool-down walk.
- Day 3: 5-minute warm-up walk | 35 minutes jog | 5-minute cool-down walk.
Week 12:
- Day 1: 5-minute warm-up walk | 30 minutes jog | 5-minute cool-down walk.
- Day 2: 5-minute warm-up walk | 20 minutes jog | 5-minute cool-down walk.
- Day 3 (Race Day): 5-minute warm-up walk | 5k race! | 5-minute cool-down walk.
This plan gradually increases your running time while allowing ample recovery time. It’s designed to get you across the finish line feeling strong and accomplished.
On non-training days, rest or consider light cross-training like walking or cycling to aid recovery.