Looking back at this schedule brings back fond memories. This was my running regimen when I started running. I did not have any experience, I knew nothing about running, and all I had was a little ambition to make it happen! It worked!! Now I am training for a marathon. I hardly believe that it's true.  This was the schedule I put my full faith and trust in and it worked!  Go ahead and register for your race and get going! Good luck!!

My 5K Training Schedule
The following training plan will prepare beginners to finish a 5K comfortably. Perform the workouts three times each week, with at least a day between workouts. Be sure to begin each workout with a brisk five-minute warm-up walk. As always, consult with your doctor before beginning any new exercise program.

Week 1: Walk 20 to 30 minutes.

Week 2: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.

Week 3: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.

Week 4: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total.

Week 5: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes--for 30 minutes total.

Week 6: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.

Week 7: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes--for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 total.

Week 8: Run 25 minutes.

Gradually increase running time to finish 3.1 miles.  If you can run 2 miles then you can most likely run 3 with little problem, during a race, adrenaline will help carry you through to the end.


You can do it! Stay committed. Be tough!