A fantastic 10 week beginner’s training program for a 5K!

5k Run, Walk or Run/Walk Training Plan

Adapted from Gale Bernhardt (2006) at Active.com

Week Number Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Run/Walk 10 minutes total: (Run 1 minute, Walk 1 minute) x 5 Walk 5 minutes Run/Walk 16 minutes total: (Run 1 minute, Walk 1 minute) x 8 Walk 10 minutes Day Off Run/Walk 20 minutes total: (Run 1 minute, Walk 1 minute) x 10 Day Off
2 Run/Walk 20 minutes total: (Run 1 minute, Walk 1 minute) x 10 Walk 10 minutes Run/Walk 24 minutes total: (Run 1 minute, Walk 1 minute) x 12 Walk 15 minutes Day Off Run/Walk 30 minutes total: (Run 1 minute, Walk 1 minute) x 15 Day Off
3 Run/Walk 18 minutes total: (Run 2 minutes, Walk 1 minute) x 6 Walk 15 minutes and do 10 sit-ups Run/Walk 24 minutes total: (Run 2 minutes, Walk 1 minute) x 8 Walk 15 minutes and do 15 sit-ups Day Off Run/Walk 30 minutes total: (Run 2 minutes, Walk 1 minute) x 10 Day Off
4 Run/Walk 20 minutes total: (Run 3 minutes, Walk 1 minute) x 5 Walk 15 minutes and do 20 sit-ups Run/Walk 24 minutes total: (Run 3 minutes, Walk 1 minute) x 6 Walk 15 minutes and do 25 sit-ups Day Off Run/Walk 32 minutes total: (Run 3 minutes, Walk 1 minute) x 8 Day Off
Run/Walk 15 minutes total: (Run 4 minute, Walk 1 minute) x 3 Walk 15 minutes and do 30 sit-ups Run/Walk 20 minutes total: (Run 4 minute, Walk 1 minute) x 4 Walk 15 minutes and do 35 sit-ups Day Off Run/Walk 25-30 minutes total: (Run 4 minute, Walk 1 minute) x 5 or 6 Day Off
6 Run/Walk 24 minutes total: (Run 5 minutes, Walk 1 minute) x 4 Walk 15 minutes and do 50 sit-ups Run/Walk 30 minutes total: (Run 5 minutes, Walk 1 minute) x 5 Walk 15 minutes and do 50 sit-ups Day Off Run/Walk 36 to 42 minutes total: (Run 5 minutes, Walk 1 minute) x 6 or 7 Day Off
7 Run/Walk 21 minutes total: (Run 6 minutes, Walk 1 minute) x 3 Walk 15 minutes and do 50 sit-ups Run/Walk 28 minutes total: (Run 6 minutes, Walk 1 minute) x 4 Walk 15 minutes and do 50 sit-ups Day Off Run/Walk 42 minutes total: (Run 6 minutes, Walk 1 minute) x 6 Day Off
8 Run/Walk 18 minutes total: (Run 8 minutes, Walk 1 minute) x 2 Walk 15 minutes and do 50 sit-ups Run/Walk 27 minutes total: (Run 8 minutes, Walk 1 minute) x 3 Walk 15 minutes and do 50 sit-ups Day Off Run/Walk 45 minutes total: (Run 8 minutes, Walk 1 minute) x 5 Day Off
9 Run/Walk 20 minutes total: (Run 9 minutes, Walk 1 minute) x 2 Walk 15 minutes and do 50 sit-ups Run/Walk 30 minutes total: (Run 9 minutes, Walk 1 minute) x 3 Walk 15 minutes and do 50 sit-ups Day Off Run 30 minutes steady Day Off
10 Run 10 minutes steady immediately followed by walking 10 minutes steady Walk 15 minutes and do 50 sit-ups Run 15 minutes steady immediately followed by walking 15 minutes steady Walk 15 minutes and do 50 sit-ups Day Off Event: Run or Run/Walk 3.1 miles (5 kilometers)                                                                              Day Off