Found a 5K you want to do, but realizing it’s only a month away? With this 4 week 5K training plan for beginners, you’ll get the training you need to cross the finish line of your race. Grab your sneakers and let’s go!
Keep in mind that it is ideal to have a longer period of time to train, and you should already have some base level of fitness to start the program. But if you are injury-free and have been exercising regularly, this is the perfect plan to help you finish.
You’ll find the full training plan at the bottom of the post, but please read all the helpful information first to ensure this is the right plan for you.
*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 does not constitute individual training advice. Always consult a physician prior to beginning any new exercise program.
Who is this plan for?
This plan is for anyone that has been doing regular cardiovascular exercise in some form for at least two months. This includes…
- Beginner runners that need a structured training plan for a last-minute race
- Experienced runners who are getting back into training with no time goals
- Walkers who have started playing around with running intervals
The plan assumes you can run 5-10 minutes straight to start, but if you cannot currently run that long, you can simply add in more walking intervals as needed.
Do not start this plan if you have any injuries or medical conditions that may affect your ability to safely run.
[Haven’t been doing any exercise the past few months? Check out our beginner’s guide to jogging instead, which features a more gradual run-walk plan. Or start with our 30-day walking challenge if you prefer walking to running!]What is the schedule like?
This plan includes four weekly workouts.
As written, the runs are scheduled for Mon/Tues/Thurs/Sat. However, you can feel free to rearrange the days in a way that works for your schedule. Just be mindful of not bunching them all together in the week.
You can optionally add strength training and/or cross-training to this plan on 1-2 of your off-days, still leaving you with at least one full rest day each week. If you do not currently do any strength training but would like to add some to your routine, I recommend starting with basic bodyweight exercises now, and then you can build that into a more comprehensive strength plan after your race.
What are the workouts like?
There are only two types of running workouts in this particular plan – interval time-based workouts, and distance workouts:
Interval time-based workouts consist of run walk intervals. For example, the plan might say “Run 10 min, Walk 3 min, X2”. Since each workout starts with a 5 minute warm up walk, that full workout would look like this:
- Warm up 5 min walk
- Run 10 min
- Walk 3 min
- Run 10 min
- Walk 3 min
If you’re a beginner runner, the intervals should be done at a comfortable, conversational pace. As the intervals get longer, feel free to add additional walking breaks if needed.
If you’re an experienced runner (been running consistently for several months), you can use one interval workout each week as a speed/tempo workout, using it to work on faster pacing.
Distance workouts are listed as miles – like “run 1.5 miles” or “run 2 miles”.
Try to run at a comfortable, conversational pace that you think you can sustain for the entire distance. It’s good to start a little slower than you think you need to, and then you can always pick up the pace at the end if you’re feeling good.
You’ll note that each of these runs asks you to walk as needed. It is completely fine to take as many walking breaks as you need to complete the mileage!
(For example, if you are just getting started with running, you may want to add in a walking break every 5 minutes or so on these runs.)
Additional Training Tips:
- When running, try to keep good form – head and neck neutral, arms swinging at your sides, quick feet in a normal stride. (Avoid overstriding, which means taking big long steps. This can put you at risk for injury).
- Try to start all workouts with a 5 minute warm up walk. This helps prepare your body for running.
- Try to end all workouts with a few minutes of easy walking or jogging. This helps your heart rate start to drop back down.
- Static stretching should take place after your runs (not before). Dynamic warm up movements can be done before runs if desired.
- Be sure you have a good pair of running sneakers to support your feet during training. Avoid using old, worn out shoes. A running store can look at how your feet hit the ground when running and recommend a good pair.
Your 4 Week 5K Training Plan
You can download a copy of the training program here, or you can save or pin the image below.
For accessibility purposes, the full 4 week 5K training plan has been written out in plain text below the image as well.
Week 1:
- Monday – Start with a 5 minute warm up walk. Run 5 minutes, walk 1 minute. Do 4 times total.
- Tuesday – Run 1.5 miles, walking as necessary.
- Thursday – Start with a 5 minute warm up walk. Run 6 minutes, walk 1 minute. Do 4 times total.
- Saturday – Run 2 miles, walking as necessary.
Week 2:
- Monday – Start with a 5 minute warm up walk. Run 8 minutes, walk 2 minutes. Do 3 times total.
- Tuesday – Run 1.5 miles, walking as necessary.
- Thursday – Start with a 5 minute warm up walk. Run 10 minutes, walk 3 minutes. Do 2 times total.
- Saturday – Run 2.5 miles, walking as necessary.
Week 3:
- Monday – Start with a 5 minute warm up walk. Run 12 minutes, walk 3 minutes. Do 2 times total.
- Tuesday – Run 2 miles, walking as necessary.
- Thursday – Start with a 5 minute warm up walk. Run 15 minutes, walk 3 minutes. Do 2 times total.
- Saturday – Run 3 miles, walking as necessary.
Week 4:
- Monday – Start with a 5 minute warm up walk. Run 15 minutes, walk 2 minutes. Do 2 times total.
- Tuesday – Run 2 miles, walking as necessary.
- Thursday – Run 1.5 miles, walking as necessary.
- Saturday – 5K Race!
Good luck training for your race!
Share: What race are you getting ready for? If you used this training plan, how did it go?
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