Want to do a 5K race in just a couple of months? Get ready for it with this 12 week 5K training plan! Perfect for those new to running, this 5K plan starts with run/walk intervals and gradually builds your endurance so that you can complete the entire 3.1 miles.
Feel free to jump to the training plan image 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 that want to do a 5K race. You may have walked outside a bit and thought about running, or maybe you’ve already started doing some run/walk intervals and want to build on that.
This plan is not designed to achieve a specific time goal. View our other training plans if you’re looking for a plan designed for more experienced runners.
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 some running experience is great if you have it.
If you cannot comfortably walk for 30 minutes, you should build up to being able to do that first before starting this plan. (Our 30 day walking challenge might be a good place to start!).
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 12 weeks, with 3 days of run/walk or 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 either run/walk interval workouts or standard distance-based runs, depending on the day and week.
A run/walk interval might be listed as follows: Run 4 minutes / Walk 4 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
- 4 minute run
- 4 minute walk
- 4 minute run
- 4 minute walk
- 4 minute run
- 4 minute walk
- Total = 29 minutes
For the standard distance-based runs, the plan might say “Run 2 miles, walk as necessary.” That means you should try to cover that distance and incorporate as many walking breaks as you need to do so. This may feel intimidating at the start; do not worry about the amount of time you are running but just aim to cover the distance.
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: Start each workout with 5 minutes of walking. You can also add in some dynamic movements like butt kicks, side lunges, leg swings, Frankenstein walks, high knees, and hip circles.
- Stretching: Do any static stretching (i.e. stretches that you hold for 20-30 seconds) after a run. You might also consider foam rolling if you frequently struggle with soreness after runs.
- Strength Training: It’s a good idea for runners to strength train, as it offers many benefits like improved running efficiency. However, if you are brand new to working out, it may be difficult to fit it in while simultaneously trying to train for your first race – that’s OK. If you do feel comfortable fitting it in, aim to do 1-2 strength training sessions per week on the days you are not running. These can be bodyweight workouts or using weights/machines at a gym.
- Shoes: If you haven’t gotten new sneakers in a while, it may be a good idea to grab a pair before you start training. The general rule of thumb is that sneakers last around 300-500 miles. Good sneakers can help make your runs more comfortable! Running shoe stores are excellent for finding sneakers because they can analyze your foot to see what type of shoe will work best.
- Injuries and Soreness: Listen 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. (You may want to also check out my injury prevention tips here.)
12 Week 5K Training Plan
Here’s your 12 week 5K training schedule broken down week by week! You can download a printable PDF version of this plan. For accessibility purposes, the entire plan is written out in plain text below the image.
Week 1:
- Monday – Warm up with a 5-minute walk. Do 8 intervals of the following: 1 minute run, 2 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 8 intervals of the following: 1 minute run, 2 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 1 mile, walking as necessary.
Week 2:
- Monday – Warm up with a 5-minute walk. Do 4 intervals of the following: 2 minute run, 4 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 4 intervals of the following: 2 minute run, 4 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 1 mile, walking as necessary.
Week 3:
- Monday – Warm up with a 5-minute walk. Do 3 intervals of the following: 4 minute run, 4 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 3 intervals of the following: 4 minute run, 4 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 1.25 miles, walking as necessary.
Week 4:
- Monday – Warm up with a 5-minute walk. Do 3 intervals of the following: 6 minute run, 4 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 3 intervals of the following: 6 minute run, 4 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 1.5 miles, walking as necessary.
Week 5:
- Monday – Warm up with a 5-minute walk. Do 3 intervals of the following: 7 minute run, 3 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 3 intervals of the following: 7 minute run, 3 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 1.5 miles, walking as necessary.
Week 6:
- Monday – Warm up with a 5-minute walk. Do 3 intervals of the following: 8 minute run, 2 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 3 intervals of the following: 8 minute run, 2 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 1.75 miles, walking as necessary.
Week 7:
- Monday – Warm up with a 5-minute walk. Do 2 intervals of the following: 10 minute run, 2 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 2 intervals of the following: 10 minute run, 2 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.
Week 8:
- Monday – Warm up with a 5-minute walk. Do 2 intervals of the following: 12 minute run, 3 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 2 intervals of the following: 12 minute run, 3 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 2.25 miles, walking as necessary.
Week 9:
- Monday – Warm up with a 5-minute walk. Do 2 intervals of the following: 15 minute run, 2 minute walk.
- Wednesday – Warm up with a 5-minute walk. Do 2 intervals of the following: 15 minute run, 2 minute walk.
- Saturday – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.
Week 10:
- Monday – Warm up with a 5-minute walk. Run 2.25 miles, walking as necessary.
- Wednesday – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.
- Saturday – Warm up with a 5-minute walk. Run 2.75 miles, walking as necessary.
Week 11:
- Monday – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.
- Wednesday – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.
- Saturday – Warm up with a 5-minute walk. Run 3 miles, walking as necessary.
Week 12:
- Monday – Warm up with a 5-minute walk. Run 2.5 miles, walking as necessary.
- Wednesday – Warm up with a 5-minute walk. Run 2 miles, walking as necessary.
- Saturday or Sunday – 5K Race! You’ve got this!
Good luck with your 5K training – I know you can do it!
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