10 Week 5K Training Plan for Beginners

Thinking about doing a 5K? This 10 week 5K training plan will help you show up to your race feeling confident and ready to tackle your run! This coach-developed plan is beginner friendly, so perfect for those that are doing their first 5K. It starts with run/walk intervals and gradually builds endurance so that you can cross that finish line successfully.

You can jump directly to the training plan and download it – but it’s a good idea to read the entire post first so that you know how to use the plan!

Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to beginning any new exercise program.

Who is this training plan for?

This plan is designed for beginners. You may be just starting to run, playing around with run/walk intervals, or perhaps you haven’t started running yet but want to.

This plan is not designed for those who can already comfortably run the 5K distance or those who are looking to achieve a specific time goal. View our other training plans if you’re looking for a plan designed for more experienced runners – we’ve got a great intermediate 5K plan and advanced 5K plan that may be better suited to you.

What level of fitness do I need to start?

To start this plan, you should be able to comfortably walk for at least 30 minutes. You do not need running experience to start this plan, but if you’ve already started running a bit, that’s great too.

If you cannot comfortably walk for 30 minutes, build up your walking endurance first before starting this plan.

In addition, you should not have any injuries or medical conditions that prevent you from being able to run.

Training plan overview

This plan is broken down into 10 weeks with 3 days of running per week.

I recommend leaving at least one rest day between runs. Your schedule might look like Mon/Weds/Sat or Tues/Thurs/Sun, for example. You can use the non-running days for cross training, strength training, or rest.

Run workout descriptions

This plan contains two types of running workouts:

Run/walk interval workouts – These alternate between running and walking, helping to build your running base endurance.
Distance-based runs – These are by miles, and help your body get used to running over the distance. The only goal you have is to finish the distance; it’s OK if you need to walk part of it to do so.

Never done a run/walk interval? Here’s how it works. A run/walk interval might be listed as follows: Run 6 minutes / Walk 3 minutes. Repeat 3x.

That means you should do that interval three times total. In addition, all workouts should start with 5 minutes of walking. So the total workout would look like this:

5 minute walk
6 minute run
3 minute walk
6 minute run
3 minute walk
6 minute run
3 minute walk
Total = 32 minutes

All runs should be done at a comfortable pace; there is no speedwork in this plan. When you are running, try to keep your pace conversational – like you could talk to someone next to you in short sentences (but you probably wouldn’t be able to sing). This may be difficult at first, but as you build your endurance, it should be a bit easier.

Tips for 5K Training

Here are some additional tips you may find helpful as you are training for your 5K race:

Warming up: As mentioned on the plan, you should start all workouts with 5 minutes of comfortably paced walking. You can also add in some dynamic movements like butt kicks, side lunges, leg swings, Frankenstein walks, high knees, and hip circles. These help prepare the body for running.

Stretching: Static stretches (like a quad stretch that you hold for 30 seconds) should be done after a run, not before. The dynamic movements listed above are better to do beforehand.

Foam rolling: If you notice frequent soreness or tight muscles in the days after runs, try doing some foam rolling exercises. My favorite foam roller for runners is a Rollga; it contours with the shape of the body.

Strength Training: Strength training can offer many benefits like improved running economy, so it’s great for runners to include it in their plan. However, if you’re brand new to exercise, you can certainly focus only on running for now and then add in strength training later as you get more comfortable with your fitness plan. Ideally, aim for 2 strength training sessions each week. These can be bodyweight workouts or using weights/machines at a gym.

Shoes: Good sneakers can help prevent foot injuries and shin splints, and may make your runs feel more comfortable. The rule of thumb is to replace your sneakers every 300-500 miles. If you can’t remember the last time you replaced them, it’s probably time for a new pair! Visit a running shoe store where they can analyze your foot patterns and recommend sneakers that will work best for you.

Injuries and Soreness: Always pay attention to your body. A little soreness after a run can be normal; significant pain during or after runs is not. If you have an injury that is affecting your stride, stop running and see a doctor. Do not brush off injuries, as that can make them worse and prolong recovery.

10 Week 5K Training Plan

Here’s your 10 week beginner 5K training schedule broken down week by week! You can download a printable PDF version of this plan, or you can pin the image below to save it to Pinterest. For accessibility purposes, the entire plan is written out in plain text below the image.

A 10 Week Beginner 5K Training plan in table format.

Week 1:

Day 1 – Warm up with a 5-minute walk. Do 9 intervals of the following: 1 minute run, 2 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 9 intervals of the following: 1 minute run, 2 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 1.25 miles, walking as necessary.

Week 2:

Day 1 – Warm up with a 5-minute walk. Do 6 intervals of the following: 2 minute run, 3 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 6 intervals of the following: 2 minute run, 3 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 1.5 miles, walking as necessary.

Week 3:

Day 1 – Warm up with a 5-minute walk. Do 6 intervals of the following: 3 minute run, 2 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 6 intervals of the following: 3 minute run, 2 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 1.75 miles, walking as necessary.

Week 4:

Day 1 – Warm up with a 5-minute walk. Do 4 intervals of the following: 5 minute run, 3 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 4 intervals of the following: 5 minute run, 3 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.

Week 5:

Day 1 – Warm up with a 5-minute walk. Do 3 intervals of the following: 6 minute run, 3 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 3 intervals of the following: 6 minute run, 3 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.

Week 6:

Day 1 – Warm up with a 5-minute walk. Do 3 intervals of the following: 8 minute run, 3 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 3 intervals of the following: 8 minute run, 3 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 2.25 miles, walking as necessary.

Week 7:

Day 1 – Warm up with a 5-minute walk. Do 3 intervals of the following: 9 minute run, 2 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 3 intervals of the following: 9 minute run, 2 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.

Week 8:

Day 1 – Warm up with a 5-minute walk. Do 3 intervals of the following: 10 minute run, 1 minute walk.
Day 2 – Warm up with a 5-minute walk. Do 3 intervals of the following: 10 minute run, 1 minute walk.
Day 3 – Warm up with a 5-minute walk. Run 2.75 miles, walking as necessary.

Week 9:

Day 1 – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.
Day 2 – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.
Day 3 – Warm up with a 5-minute walk. Run 3 miles, walking as necessary.

Week 10:

Day 1 – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.
Day 2 – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.
Day 3 – 5K Race!

Good luck with your 5K training – I know you can do it!

Feel free to pin this post to save for later! If you use the training plan, feel free to tag me on Instagram at @chrissytherd to share how your progress is going.

A group of people starting a 5K road race with a text overlay that says free beginner 5K training plan.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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