A 5K Training Schedule For Beginners

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

Those of you who have never really run before on a consistent basis have a ways to go before your first 5K – but believe it or not, the road is definitely possible.  All it takes is the first step and then you’re on your way.

Below I have written a 5K training schedule for beginners.  It assumes the following:

...And that’s about it.  This schedule is great for any beginner who wants to tackle a 5K and get in shape along the way.

The Foundation for Running

Okay, so you’re a beginner.  No problem.  We can get you to your first 5K.  There are things you have to know first, though.

- Water is incredibly important.  Start drinking anywhere from 6 to 8 quarts per day. 

- Stretching and warming up is very important.  Take a brisk jog for about 5-6 minutes before beginning to run. Then, stretch your entire body for 15 minutes.  This way you won’t cramp up and hate life.

- Running takes consistency.  Try to run the same time on the same days each week. 

- Track your progress! Start a running journal and write down how your runs go every time you go out.  This will give you motivation when it seems tough.

The Two-Month Schedule

This schedule will prepare you for getting in shape for a 5K.  It is not going to make you into a blazing-fast athlete or able to run faster, but it will get you across that finish line. And that’s what really matters.

Week One
Go for a 15-minute jog, three days a week, every other day. Don’t worry about distance, and don’t stop moving at all during these runs.

Week Two
This week, you want to shoot for running 15 minutes and jogging for 15 minutes in the same workout, three days a week. So, run for 15, then jog for 15.  Or, you can run for 2 minutes, jog for 2 minutes, etc.

Week Three
On three nonconsecutive days, run this pattern: 1 mile, then 1.25 miles, then 1.5 miles. Try not to walk; if you have to slow down, do so as long as you keep moving.

Week Four
We are getting up in mileage now. During this week, you will run 1.5 miles, three times a week.

Week Five
Run 1.5 miles twice, then run 2 miles on your last running day.

Week Six
More mileage.  Run 1.5 miles once, 2 miles once, and then 2.5 miles on your last day.

Week Seven
You guessed it – upping the mileage again.  Run 2 miles once, 2.5 miles once, and then 3 miles on your last day.

Week Eight
Run 3.1 miles on your first day, then 2 miles, and then 1 mile on your last day.  Rest the day before your race, and then go to your 5K and kick butt.  The first day will give you a good idea of how you will do during the 5K.

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