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Beginner Training Schedule: 8 Weeks to 5K

Updated on April 27, 2011
5K in my hometown: Carey, Idaho
5K in my hometown: Carey, Idaho

Get ready for race day with this easy to follow schedule.

Congratulations! You're ready to begin training for a 5K.

If you are a beginner runner, this is the perfect training schedule for you. The program assumes you have no major health issues and are currently able to do some walking or jogging.

Preparing for any race can be a bit intimidating, but it doesn't have to be.

This straightforward training schedule will have you off and running in no time, and crossing the 5K finish line in just 8 weeks.


Why Do You Want to Run a 5K?

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WEEK 1

Monday: 1.5 mile run/walk

Tuesday: Rest or run/walk 1 mile

Wednesday: 1.5 mile run/walk

Thursday: Rest or run/walk 1 mile

Friday: 1.5 mile run/walk

Saturday: 30 minute walk

Sunday: REST


WEEK 2

Monday: 1.5 mile run/walk

Tuesday: Rest or walk/run 1 mile

Wednesday: 1.5 mile run/walk

Thursday: Rest or walk/run 1 mile

Friday: 1.5 mile run/walk

Saturday: 30 minute walk

Sunday: REST


WEEK 3

Monday: 1.75 mile run

Tuesday: Rest or walk/run 1 mile

Wednesday: 1.5 mile run/walk

Thursday: Rest or walk/run 1 mile

Friday: 1.75 mile run/walk

Saturday: 35 minute walk

Sunday: REST


WEEK 4

Monday: 2 mile run

Tuesday: Rest or walk/run 1 mile

Wednesday: 1.5 mile run/walk

Thursday: Rest or walk/run 1 mile

Friday: 2 mile run/walk

Saturday: 40 minute walk

Sunday: REST


WEEK 5

Monday: 2.25 mile run

Tuesday: Rest or walk/run 1 mile

Wednesday: 2 mile run/walk

Thursday: Rest or walk/run 1 mile

Friday: 2.25 mile run

Saturday: 45 minute walk

Sunday: REST


WEEK 6

Monday: 2.5 mile run

Tuesday: Rest or walk/run 1 mile

Wednesday: 2 mile run/walk

Thursday: Rest or walk/run 1 mile

Friday: 2.5 mile run

Saturday: 50 minute walk

Sunday: REST


WEEK 7

Monday: 2.75 mile run

Tuesday: Rest or walk/run 1 mile

Wednesday: 2 mile run/walk

Thursday: Rest or walk/run 1 mile

Friday: 2.75 mile run

Saturday: 55 minute walk

Sunday: REST


WEEK 8

Monday: 3 mile run

Tuesday: Rest or walk/run 1 mile

Wednesday: 2 mile run

Thursday: 1 mile run

Friday: REST

Saturday: REST

Sunday: 5K RACE DAY!!


You Can Do It!

Training Tips:

~ One of the most important things you can do as a beginner runner, is to REST. Resting allows your muscles to recover so that you can run again.

~ Also, don't worry about how fast you run. Your goal should be to complete the training and finishing the race. Running is tough! Make sure you don't overdo it.

~ On Tuesdays and Thursdays when you have the option to rest, or alternate walking and running, you may also choose a different activity such as swimming, biking, etc.


There will likely be days where you miss training, love training, hate training, or want to curse this schedule, but I promise that if you follow this beginner training schedule week by week, you will be prepared to finish a 5K in 8 weeks! Good luck, and happy running!


* * Great guidelines for beginner runners, including proper running technique, here: "I Think I Can, I "Think I Can - How Beginner Runners Can Get Started Running in Just 20-30 Minutes 3 Days a Week."


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