Beginner 5K Training Plan

12-Week Program to Get You Race Ready

About This Plan

Goal: Complete your first 5K (3.1 miles) feeling strong and confident

Duration: 12 weeks of progressive training

Training Days: 3-4 days per week including 2 quality sessions

Important: Always warm up with 5-10 minutes walking. Cool down with 5-10 minutes walking and stretching. If you feel pain, take extra rest days.

WEEK 1: Foundation Building

Monday: Easy Run - Run 2 min, Walk 1 min, Repeat 6 times (18 min total)

Tuesday: Rest Day

Wednesday: Intervals - 6 x 200m, Walk 200m recovery between each

Thursday: Rest Day

Friday: Easy Run - Run 3 min, Walk 1 min, Repeat 5 times (20 min total)

Saturday: Rest Day or Gentle Walk

Sunday: Rest Day

WEEK 2: Building Confidence

Monday: Easy Run - Run 3 min, Walk 1 min, Repeat 6 times (24 min total)

Tuesday: Rest Day

Wednesday: Intervals - 8 x 200m, Walk 200m recovery between each

Thursday: Rest Day

Friday: Easy Run - Run 4 min, Walk 1 min, Repeat 5 times (25 min total)

Saturday: Rest Day or Gentle Walk

Sunday: Rest Day

WEEK 3: Increasing Duration

Monday: Easy Run - Run 5 min, Walk 1 min, Repeat 4 times (24 min total)

Tuesday: Rest Day

Wednesday: Intervals - 6 x 300m, Walk 200m recovery between each

Thursday: Rest Day

Friday: Long Run - Run 6 min, Walk 1 min, Repeat 4 times (28 min total)

Saturday: Rest Day or Gentle Walk

Sunday: Rest Day

WEEK 4: Milestone Week

Monday: Easy Run - Run 8 min, Walk 2 min, Repeat 2 times (20 min total)

Tuesday: Rest Day

Wednesday: Intervals - 6 x 400m, Walk 200m recovery between each

Thursday: Rest Day

Friday: Long Run - 15 minutes continuous running (First milestone!)

Saturday: Rest Day or Gentle Walk

Sunday: Rest Day

WEEK 5: Building on Success

Monday: Easy Run - Run 10 min, Walk 2 min, Repeat 2 times (24 min total)

Tuesday: Rest Day

Wednesday: Intervals - 8 x 400m, Walk 200m recovery between each

Thursday: Rest Day

Friday: Long Run - 18 minutes continuous running

Saturday: Easy Run - 12 minutes easy pace

Sunday: Rest Day

WEEK 6: Continuous Running Focus

Monday: Easy Run - 15 minutes continuous running, comfortable pace

Tuesday: Rest Day

Wednesday: Intervals - 6 x 600m, Walk 300m recovery between each

Thursday: Rest Day

Friday: Long Run - 20 minutes continuous running

Saturday: Easy Run - 12 minutes easy pace

Sunday: Rest Day

WEEK 7: Building Endurance

Monday: Easy Run - 18 minutes continuous running, comfortable pace

Tuesday: Rest Day

Wednesday: Intervals - 5 x 800m, Walk 400m recovery between each

Thursday: Rest Day

Friday: Long Run - 22 minutes continuous running

Saturday: Easy Run - 15 minutes easy pace

Sunday: Rest Day

WEEK 8: Strength Building

Monday: Easy Run - 20 minutes continuous running, comfortable pace

Tuesday: Rest Day

Wednesday: Intervals - 4 x 800m, Walk 400m recovery between each

Thursday: Rest Day

Friday: Long Run - 25 minutes continuous running

Saturday: Easy Run - 15 minutes easy pace, recovery run

Sunday: Rest Day

WEEK 9: Distance Focus

Monday: Easy Run - 22 minutes continuous running, comfortable pace

Tuesday: Rest Day

Wednesday: Intervals - 6 x 800m, Walk 300m recovery between each

Thursday: Rest Day

Friday: Long Run - 28 minutes continuous running

Saturday: Easy Run - 18 minutes easy pace

Sunday: Rest Day

WEEK 10: Building Confidence

Monday: Easy Run - 25 minutes continuous running, comfortable pace

Tuesday: Rest Day

Wednesday: Intervals - 4 x 1000m, Walk 400m recovery between each

Thursday: Rest Day

Friday: Long Run - 30 minutes continuous running (Major milestone!)

Saturday: Easy Run - 20 minutes easy pace

Sunday: Rest Day

WEEK 11: Race Preparation

Monday: Easy Run - 25 minutes continuous running, comfortable pace

Tuesday: Rest Day

Wednesday: Intervals - 3 x 1200m, Walk 400m recovery between each

Thursday: Rest Day

Friday: Long Run - 30 minutes continuous running, feel strong

Saturday: Easy Run - 20 minutes easy pace

Sunday: Rest Day

WEEK 12: Race Week!

Monday: Easy Run - 20 minutes comfortable pace, stay loose

Tuesday: Rest Day

Wednesday: Speed Play - 3 x 1km, Walk 400m recovery, race pace practice

Thursday: Rest Day

Friday: Easy Run - 15 minutes very easy, pre-race prep

Saturday: Rest Day or gentle walk, prepare mentally

Sunday: RACE DAY! Your first 5K - You're ready!

What's Next?

Download this plan as a PDF [Add your download button here]

Learn More About Training:

Easy Runs Explained [link to your article]
Interval Training Guide [link to your article]
Long Run Benefits [link to your article]
Race Day Tips [link to your article]