An Easy-To-Follow 5K Training Schedule

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

When I was in high school, I remember running cross-country.  The standard race in cross-country is the 5K race – or 3.1 miles to Americans.  I can still remember the joy and excitement involved with these races.  Of course, the joy and excitement came when I finished.

But they were still fun, so it’s not surprising why 5Ks are so popular.  You can practically find one every weekend if you look hard enough.  The distance is just right; not too long, but not too short either.  They are also great social events.

In this article, I will give you an easy-to-follow 5K training schedule that should take you from virtually a beginner to running your first 5K within six weeks. If you are more in shape, feel free to increase the mileage.

Phase I: Starting Off Strong

Running a 5K is pretty easy. All you have to do is put one foot in front of the other for 3.1 miles.  Of course, the trick is doing that at a somewhat-decent speed without stopping. Ah, details, details…

This first phase lasts for two weeks and takes you from a beginner to the next phase.  For the first week, you should pick three days that aren’t next to each other.  Jog/run for those 30 minutes.  Your goal: To run continuously without walking or stopping. It’s easier than you think, I promise.

For second week, you should try to run 1.5 miles three times without stopping.  Try not to jog, either, but above all, do not walk.  Just keep plugging away. If you feel good, challenge yourself with a fourth 1.5-mile run at the end of the week.

Phase II: Keeping It Going

You should be able to run 1.5 miles without stopping before phase II.  For the first week of this phase, run three times a week, 1.5 miles at a time.  Then, on the weekend, run 2 miles at a time.

For the second week, stretch it out a bit. Run five days: three days with 1.5 miles and 2 days with 2 miles.  If you can go farther, go for it and stretch out the distance.

Phase III: Almost There!

This next week is going to be your biggest challenge other than the race.  You should run five days during the week, with 2 miles per run for the first four.  Then, on the last day, you should run a 5K.  Yep, that’s right: You will run a 5K before you run a 5K. Fun, isn’t it?

For the last week, let’s assume your actual 5K is at the end.  On the first three days, run this pattern: 3.1 miles on the first, two miles on the second, and two miles on the third.  Skip the next day and rest, then slowly run 2 miles on the day before the race.  On race day, load up on carbs, drink lots of water, and have at it.

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