6 Week Beginner 5K Training Program

beginner 5k programThis Program is designed for beginners. By the end of the 6 week program, even if you have never ran a step in your life, you should be able to run for 30 minutes straight. Depending on your pace this should be enough or close to finishing the 5K running the entire time.

Week 1

Day 1: At a fast pace Walk 1 mile. Then go 3.5 miles, Run 2 minutes at the beginning of every half mile. Finish by Walking 0.5 miles.

Day 2: At a strong pace Walk 3 to 5 miles.

Day 3: Rest

Day 4: At a fast pace Walk 1 mile. Then go 3.5 miles, Run 3 minutes at the beginning of every half mile. Finish by walking 0.5 miles

Day 5: Rest

Day 6: At a strong pace Walk 3 to 5 miles, Add 10 run/walk intervals into the session. This should be done by running for 30 seconds, then walking for 1 minute. Do this for the last mile.

Day 7: Rest

Mileage for the week: 16 to 20 miles

Week 2

Day 1: At a fast pace Walk 1.5 miles. Do a 50/50 Run/walk scheme in the form of Running 5 minutes, then walking for 5 minutes. Do this 3 times during the session. Finish by Walking 1 to 2 miles.

Day 2: At a strong pace Walk 3 to 5 miles.

Day 3: Rest

Day 4: Repeat the session from Week 1, Day 4.

Day 5: Rest.

Day 6: Repeat the session from Week 1, Day 1.

Day 7: Rest

Mileage for the week: 18 to 20 miles

Week 3

Day 1: At a fast pace Walk 1.5 miles. Then do a Run/Walk scheme consisting of Running for 10 minutes, followed by Walking for 5-7 minutes. Do this twice.

Day 2: At a fast pace Walk 3 to 5 miles.

Day 3: Rest

Day 4: At a fast pace Walk 3 to 5 miles.

Day 5: Rest

Day 6: At a fast pace Walk 1.5 miles. Then do a Run/Walk scheme consisting of Running for 10 minutes, Walking for 5 minutes, Running for 5 minutes, Walking for 5 minutes, Running for 10 minutes, Then Walk for 5 to 10 minutes.

Day 7: Rest

Mileage for the Week: 16 to 20 miles

Week 4

Day 1: At a fast pace Walk 1 mile. Run for 3 minutes. Then Walk for 2 minutes. Repeat this 10x Cool down with a 5 minute Walk

Day 2: At a fast pace Walk 1 mile. Run for 15 minutes, Then Walk 5 minutes. Repeat this 2x

Day 3: Rest

Day 4: At a fast pace Walk 1 mile. Run for 5 minutes, Then Walk for 2 minutes. Repeat this 5x Cool down with a 5 minute Walk

Day 5: Rest

Day 6: At a fast pace Walk 1 mile. Run for 10 minutes, Then Walk for 5 minutes. Repeat this 3x

Day 7: Rest

Mileage for the Week: 17.5 miles

Week 5

Day 1: At a fast pace Walk 1 mile. Run for 3 minutes, Then walk 2 minutes. Repeat 10x Cool down with a 5 minute walk.

Day 2: At a fast pace Walk 1 mile. Run for 20 minutes, Then walk for 5 minutes. Repeat 2x

Day 3: Rest

Day 4: At a fast pace Walk for 1 mile. Run for 5 minutes, Then Walk for 2 minutes. Repeat 5x Cool down with a 5 minute Walk

Day 5: Rest

Day 6: At a fast pace Walk for 1 mile. Run for 15 minutes, Then Walk for 5 minutes. Repeat 3x

Day 7: Rest

Mileage for the week: 20 miles

Week 6

Day 1: At a fast pace Walk for 1 mile. Run for 3 minutes, Walk for 2 minutes. Repeat 10x. Cool down with a 5 minute Walk.

Day 2: At a fast pace Walk for 1 mile. Run 25 minutes, Then Walk for 5 minutes. Repeat 2x

Day 3: Rest

Day 4: At a fast pace Walk for 1 mile. Run for 5 minutes, Then Walk for 2 minutes. Repeat 5x Cool down with a 5 minute Walk.

Day 5: Rest

Day 6: Last Day of Training! At a fast pace Walk 1 mile. Run for 20 minutes, Walk for 5 minutes. Repeat 3x

Day 7: Rest!

On Day 6 of week 6 you will run for a combined time of 60 minutes, taking only three 5 minute breaks. This should allow you to easily run for over 30 minutes unbroken which should enable you to finish the entire 5K without walking! Go out and get your first PR!